Skill

Tabata Support Hold
Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. Keep in mind that you have sit-ups later if you are participating in the WOD so toggle your intensity if need be!

WOD

AMRAP in 15 Minutes
5 Deadlift 225/155lbs
10 Walking Lunge Steps
15  Ab-Mat Sit-Ups

Workout notes: Work up to a light effort deadlift for this workout.  We’re looking for something in the 60-70%   range. You don’t need to use a weight you can perform unbroken for the entire workout but you ought to be able to fresh. Please note that the lunges are bodyweight.