WOD

45 mins @ Sustainable Effort
800m Run
100ft Walking Lunges – no weight
15 KBS @ 24/16
800m Row
100ft Suitcase Carry/side
10-15 Pushups
1 Mile on AirBIke

+

Hollow Rocks
3 Sets x 30s of work
+
GHD Back Extension
3 Sets x 12-15 reps @ controlled tempo
+
Russian Twist
3 Sets x 30s of work