HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position

STRENGHT

TABATA
20″ ON / 10″ OFF

alternated
a) hollow position
b) arch position

WOD

4 ROUNDS

7 hand stand push up
20 table row
30 burpees
40 air squat