WOD-
Midline Capacity:
:12 of Russian Twists with medball
:18 Hollow hold
:30 Slow compression sit ups
Every 2:30 x 7
3 Front squats (Aim for 7 sets above 70% of your 1 rep max)
Every 2:00 x 4 rounds
10 Front squats (50 – 70% of today’s heaviest set of 3)
Max calories on rower with time remaining after the squats
Rest 1:00 between each round
