11.12.20 THURSDAY “COLONIC”

METCON:

10 Rounds of:

18/15cal Row

4 Devils Press…50/35’s

8 Toes to Bar

1min Rest

For Time

(29min Time Cap)

AUXILIARY:

75 Weighted Sit Ups…25/15

Every 3min hold a 1min plank variation

1st 3min Regular Plank

2nd 3min Rt Side Plank

3rd 3min Lf Side Plank