Hybrid Cardio
Warm up
2 rounds:
100 m run or 3 laps
10 Air Squat
10 push up
10 Hollow rock + 10 Sec Hollow Body Hold
30 secs bar hang
Conditioning
4 rounds of :
200 m run or 6 laps
150 single unders
100 m KB Farmer carry (2×24 kg/16 kg)
10 Burpees to target
5 wall walk
Time cap 40 mins