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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."

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