S&C

with a continuously running clock for 5 min:

• 30 sec Superman
• 30 sec Hollow Rocks

move from one position to the next, there is NO rest

[rest 5 min]

4 Rounds for Time

• 25 Sit ups
• 15 Wall balls (20/14lbs)
• 10 DB Squat Cleans (45/25lbs)

scaling variations

• reduce reps to 15, 10, 5
• as always, reduce weight

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