————————————————————

4 Rounds
20 Hollow Rocks
20 Arch Rocks
Max Time Low Plank
Rest 1:30 between rounds

If athletes can plank 1:30+ minutes, add weight.

4 Rounds
EMOM Rotating Stations

Min 1: Max Calorie Ski Erg
Min 2: ABMAT sit ups
Min 3: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)
Min 4: Max Calorie Assualt Bike
Min 5: Rest

Score is max calories.

Coach’s Choice Mobility