Friday

Back on the WOD train today.

Warmup: 2 rounds- 10 passthroughs, 20 high knees, 10 deadbugs, 10 squat jumps, 5 push-ups, 10 good mornings

Build: 4 rounds - tabata style - SA DB floor press (Right Arm), normal push-ups, SA DB floor press (Left Arm), wide push-ups

Gymnastics: 4 rounds - 30 sec hollow hold, 30 sec superman hold, 30 sec handstand hold

Conditioning: 12 Min EMOM
1 - 20 Alt DB snatch
2 - 6 deck squats + 8 jump lunges
3 - 10 bicep curls + 10 burpees
4 - REST

Then 20 minutes or so of rugby passing and kicking w/ Kelly. We are working on an epic overthrow line-out play; stay tuned.