Warm Up:
-Row 500M
-15 leg swings front to back (each leg)
-15 leg swings side to side (each leg)
-5 min. foam roll

Met Con: In partners, complete 250 kbs (53/35) for time* 26lb

• While one partner works on KBS, the other partner alternates between holding hover, and a hollow hold.
• Swings can only be completed while the other partner is holding their position.
• When an athlete drops to rest (from either swings or plank), they have a 3 burpee penalty before trading tasks

COOL DOWN: -pigeon (2 min. per side), child’s pose, up/down dog 3 transitions