Fitness
Strength
A. Core complex
3 rounds not for time
10 side plank raise per side
20 good mornings w/ empty barbell
30 Sec Arch hold w/pvc in hands
40 Tuck ups
50 Russian Twists
Wod
3 rounds for time
16 cal row
14 DB snatch (55/30)
12 Ring rows or pull ups
Performance
Strength
A. Core complex
3 rounds not for time
10 side plank raise per side
20 good mornings w/ empty barbell
30 Sec Arch hold w/pvc in hands
40 Tuck ups
50 Russian Twists
Wod
3 rounds for time
18 cal row
16 DB snatch (70/45)
14 CTB pull ups
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