Warm-up: 50 Double Unders, 15 KB swings, 10 ring rows, 10 push-ups, 30 second Samson Stretch
Strength: Make-up day – Make up a strength WOD from the week or work on the gymnastics skill of your choice
800m run/ 1000m ski
30 hollow rocks
30 back extensions – Sub 40 mountain climbers if you’re sore from yesterday’s WOD.
Time domain: Â 17-20 minutes
Post time to comments.
Hollow Rock demo.
If your hips are giving you trouble give these exercises a go.