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Components

Core Challenge

Bench Press

Metcon

Bench and core

Warm-up

Core Challenge (Time)

4 Rounds:
20 Hollow Rocks
10 Side Tuck-ups (Per side)
10 Wipers
20 Second Hollow Hold

Strength

Bench Press (15 Minutes to a heavy Triple)

Bench Press

Metcon

Metcon (Time)

3 Rounds:
Run 400 Meters
50 Single Unders
40 Sit-ups
Max Bicycle Sit-ups (keep your shoulders off the floor like a hollow rock)

Recovery/core wod

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