Skill
8 rounds:
20 seconds of flutter kicks, hollow position
10 seconds of rest
20 seconds of alternating plank reaches
10 seconds of rest

For the flutter kicks, you’ll be holding in a hollow position with your hands by your side. On the plank reaches, hold in a plank on your hands and alternate reaching one hand and then the other up above you straight to the ceiling.

Workout of the Day
AMRAP in 21 minutes:
10 hang power cleans
10 front rack lunges
10 lateral burpees
200 m run

Happy birthday, Madisyn! Today’s workout features several of her favorite movements. Got a birthday coming up and want to write a workout for it? Talk to Alex to collaborate on one!

Pick a barbell weight that lets you finish each movement in about two sets, and settle into a sustainable pace.

standard: 75/55, run/row/ski 200 m or bike 500 m
rx: 115/85
sport: 135/95
metcon: 7x 2:00 on, 1:00 off