WOD
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings
PUREFIT
For time:
1:00-2:00 plank hold
400m row
30 situps
30 pull-ups/ring rows
30 knees ups/ K2E
400m row
1:00-2:00 plank hold
Post-workout
Accumulate:
30-50 banded good mornings
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