THURSDAY 9.28.17

Core

5 Rounds

1 Minute On/1 Minute Off

Weighted Plank (On Elbows) (45,35) RX+(65,45)

*At Minute 10, Begin:

100 Abmat Sit Ups For Time

*During Plank, Focus On Keeping A Hollow Position. Rib Cage Tucked In, Abs Squeezed As Hard As Possible, Scapula Protracted. 

*During Sit Ups, Each Rep Must Have Your Shoulders Clearly Passing Your Hips. 

AMRAP In 12 Minutes:

20 Russian KB Swings (70,53)

15 Toes To Ring

10 Burpee

*Rest 3 Minutes, Then:

800 Meter Run For Time

*Score each workout individually.