Fourfold

WARM-UP Dynamic Warm-Up & WOD Prep

SKILL

"Pancake" - Hip Mobility

STRENGTH

Handstand Push-Up 3 x 5

WOD "Fourfold" - 4' AMRAP x 4 Rounds:

30 Air Squats

20 Russian Twists

10 Push-Ups

Remaining Time:

a) Max Cal Row

b) Max Burpee Box Jumps

c) Max Wall Balls

d) GHD Sit-Ups

2' Rest After Each Round

"The only difference between feedback and criticism, is how you hear it."