Coach’s choice

WOD prep
Max Hollow hold.
*Score is your total time.

WOD “Ant Man”
Minute 0-5 max cal row
Minute 5-6 rest
Minute 6-10 max cal bike
Minute 10-11 rest
Minute 11-14 max burpees
Minute 14-15 rest
Minute 15 to 17 max Ab-mat sit-ups
Minute 17 to 18 rest
Minute 18 to 19 max 10m shuttle sprints.(up is 1 back is 2. You must touch line with hand)

*Total number is your score

Post WOD
Easy 400m run then foam roll IT bands 2 minutes per side.