Warm Up
Coach’s Choice

Skill
Decline push-ups
GHD hip ext (emphasize midline stability for both)

WOD
“Tabata like this” 8 rounds, 20 sec work, 10 sec rest:
Lunges
Ring Rows
GHD Hip Extension
Ab Mat Sit-ups
Decline Push-ups (feet on bench)

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Travel WOD
21-15-9
Lunges
Decline Push-Ups
Sit Ups
Run 800m