Friday 12/08

A) Hip Bridges

5 x 10 HAP

*add 10# from last week

B) Get Ab Jacked

30-20-10-20-30

- Sit Ups
- Russian Twists
- Leg Raises

C) Conditioning

3 Rounds

- Air Assault Bike cals (15/10)
- 200 ft Prowler Push (4/3)
- 3 Rope Climbs
- 250/200 m Row
**Rest 2 Min**

-WOD BREAKDOWN -

A) If you were here last week, then add 10# to what you used. We will be doing these same the way as last week with our backs propped up against a bench.

B) Do work. If you have a hard time with sit ups, then crunches will work just fine.

C) Attack each round with 100% intensity. We've done several long workouts this week, so the idea is to do some sprinting interval work. Rest till full recovery, and hit each round with authority. This also means scaling appropriately. For example, you should be able to run the entire 200ft with the prowler. If it slows you to a walk, you've gone too heavy and need to scale back.