Thursday 11/1

Mobility: 

Roller - Back, Lats, Quads

Skill: 12 Minutes of 

Hollow Hold x :20 - :40

Superman Hold x :20 -:40

Wall Sit x :20 - :40, 90 degree bend in knee, hands on head

rest 20 seconds between each 

WOD: 15 Minutes at consistent pace 

Run 200m

20 No Push Up Burpees

20 Walking Lunges 

:20 Hand Stand Hold, 1 second = 1 Rep

Cool Down: Static Calves