It's been a long week... Friday is surely welcome!
A) 8 min tabata alternating hollow and superman holds.
B) Deadlift 3-3-3. Touch and go is not necessary. When the weights get heavy, we'd like to see athletes reset (quickly.. only a couple seconds) between reps. If you want to lower the bar to the ground, that's fine but then reset (core, back..) before the next rep. Don't bounce the bar off the ground with a "touch and go" style.
C) 10 min AMRAP:
- burpee box jump 24/20. Reach full extension on top of the box.