Metcon
“The Ghost”
6 rounds, 1 min/station, of:
Row cals
Burpees
Dubs
Rest 1 min
Cash out
15 min alternating EMOM of:
Min 1) 10 ring rows
Min 2) left side plank for 40 seconds
Min 3) right side plank for 40 seconds
Min 4) 10 slow supermans
Min 5) Hollow rocks for 40 seconds