SKILL
3 rounds – core work
30sec plank on plams
30sec plank on elbows
30sec bird dog on left hand
30sec bird dog on right hand
30sec starfish on left hand
30sec starfish on right hand
1 minute rest
There should be no rest, or a minimal amount of rest, before the 1 minute rest at the end of the round. The goal is to transition right into the next movement.
WOD
4 rounds of…
1 minute of K2Es
1 minute of rest
1 minute of box jump overs (20/14)
1 minute of rest
1 minute of ring push-ups
1 minute of rest
Your result will be the total amount of reps you accumulate for each movement. You are encouraged to jot down
your reps on a whiteboard, so you are able to track your consistency for each movement each round.
FIT360
Every 30 seconds for 6 rounds:
8 mb squats (20/14)
1 minute rest
Every 30 seconds for 8 rounds:
7 mb sit-ups (20/14)
1 minute rest
Every 30 seconds for 10 rounds:
6 push-ups
1 minute rest
Every 30 seconds for 12 rounds:
5 step-overs (20/14)
