Week 7:

Warm up: Sand bag shuttle

Circle stretch

A1: Side Plank 20 sec each side x 3 sets

A2: Hollow hold 20 sec rest 30 sec x 3 sets

 Skill: Ball Slams

WOD:

4 rounds of:

 Run 30 sec/rest 15

Ball Slams 30 sec/ rest 15

Air Squat 30sec/ rest 15

Sit UPs 30 sec/ rest 15