CORE / Warm Up
3 Commandos ( 1 Burpee 2 reverse lunges, 1 each leg)
30 sec hollow hold
10 Mission Impossibles
10 Table Tops
2 perfect stretches
20 sec Pigeon stretch (each leg)
Here is a list of movements, the first is all body weight, the second requires some equipment.
#1 Body weight
#2 Minimal equipment
Cal row or bike
Pick 10 movements from above lists and do:
10 Rounds of 10 reps, 40 min time cap
If you’re doing this as a partner WOD, split movements to 5 reps each!!