Bedsheet Row
Athletes warm-up with several easy sets, practicing technique, then perform 3 hard sets, leaving 2-3 reps in the tank.
Athletes should set the angle of their body to net around 10 reps on the first set.

WOD
EMOM 15, alternating:
a) 8-12 V-Ups or Tuck-Ups
b) 6-10 Single Arm Rows/side
c) 10-20 Air Squats

Strength
Pushup
Athletes select one of the following, warm up, and then perform four but submaximal sets, leaving 2-3 reps in the tank.
-Decline Pushup
-Pushup
-Knee Pushup
-Incline Pushup

WOD
21-15-12-9-6-3:
Russian Kettlebell Swing
Burpee

Lateral Shuffle/Mountain Climber
10 Rounds for Total Reps:
0:20 Lateral Shuffle, switch directions as space allows
0:20 Mountain Climbers
0:20 Rest

WOD 1
EMOM 10, alternating:
a) 3-6 Side Plank Press-Ups + 8-10 Plank Twists, left
b) 3-6 Side Plank Press-Ups + 8-10 Plank Twists, right

WOD 2
5 Rounds
1 min max situps
30 second plank
30 second rest
Try to transition into your 30 second plank as fast as possible from situps.

Hollow Strength
Athletes spend 5-8 minutes practicing one of the following:
-Tuck Hollow Rock
-Straddle Hollow Rock
-Hollow Rock
Then perform three hard timed sets, aiming for a maximum of 1:00 per set.

WOD
4 Rounds for Quality:
6-10 Single Arm Strict Press or Push Press/side
10-12 Single Leg Foot Elevated Glute Bridge/side
12-16 Superman Rows (front)

Single Leg Strength
Athletes spend 5-8 minutes practicing one of the following:
-Half Kneeling Split Squat
-Front Foot Elevated Split Squat
-Bilateral Elevated Split Squat
Then, they perform three hard sets on each leg, emphasizing controlled and constant movement.

WOD
4 Rounds For TIme:
21 Sumo Deadlift High Pulls
12/9 Pushups
12 Goblet Lunges