Skill-work:
2 Rounds
20 GHD Sit-ups
20 V-ups
20 Ring Out and Backs ( Like a rollOut on Rings)
20 Hollow Rocks or 30 sec Hollow Hold
Conditioning:
50-40-30-20-10
Row for Cals
DU’s
400 M Run Each Round
Skill-work:
2 Rounds
20 GHD Sit-ups
20 V-ups
20 Ring Out and Backs ( Like a rollOut on Rings)
20 Hollow Rocks or 30 sec Hollow Hold
Conditioning:
50-40-30-20-10
Row for Cals
DU’s
400 M Run Each Round