<div class="soswodify_component_comment" run bike or row for 10 min

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
30 sec hollow rock
10 med ball to toes v ups
10 side plank reach through
10 glut ham raises with partner

Accessory work

<div class="soswodify_component_comment" take the remaning time in class to hit any weak points in your game ask the coach for tips and help on lifts or gymnastics