Midline strength. Week 2.
3 sets
A1. 30sec Med ball plank (Stir the pot).
30sec Rest.
A2. 30sec Superman hold.
30sec Rest.
A3. 30sec/side Captain Morgan’s.
30sec Rest.

Conditioning.
3 sets. 6min Work/2min Rest.
400m Run (500m/400m Row. 1km/0.8km AAB).
In remaining time Amrap.
5 Burpee CTB.
10 Alt DB SN.
10 SA DB OHRL.

See whiteboard for Fitness/Scaled/RX