FloTraining Workout of the Day 10/25/16

A. Skill

10 rounds of:

• 12 second plank
• 9 second negative
• 6 second hold just above the ground
• 2 push ups

*Rest as needed between rounds

B. Conditioning

3 rounds for time:

• 30 abmat medball sit ups (20/14)
• 30 medball overhead lunges
• 30 wall balls

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