DEFCON 2022 (Connie’s Late Birthday WOD)
5 Rounds
:15 Hollow Rock
:10 Hollow Hold
:20 Knee to Elbow Bicycle
-:15 Rest-
4 Rounds (all one side before switching)
:20 Single Arm Bent over Row
:10 Hold
:30 Side Bend
3 Rounds
:20 Lying Toe Touches
:30 Flutter Kick
3 Rounds (Each Side)
:20 Side Pillar Reach Through
:10 Hold
:30 Side Pillar Hip Drop
1 Round
“Ring of Fire”” By Johnny Cash”