CF WOD:

Core:

*Athletes should move through core work at a rapid pace with good form. To Try to keep heart rate elevated.

3 Rounds:

10 Med Ball Side toss

20 Russian twists (20/14)

60 Sec Weighted Plank

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20 Min

Run/ROW/Bike

GOAL: keep heart rate between 145-165bpm

*May split it up as needed. Ex: 10min Bike then 10 Min Run…