A.
3 sets of :
– 30’s Hollow Rock Hold
– 9 Back Extension
– 15’s Side Plank (Each)
– 7 Banded Pull Down
– 5 Goblet Squat
– 3 Push ups
B.
4 rounds
( 4 min on / 2 min Off)
– Run 200m
and then,
Max rounds of “Cindy”
“Cindy”
– 5 Pull ups
– 10 Push ups
– 15 Squats