-Warm Up-



10 minutes for quality


Bent hollow body hold (3-5 breaths)

Side plank hold (3-5 breaths) each side

Prone super man hold (3-5 breaths)


-Strength-


3 sets


30 Russian Twist (total)


40  KB side bend (20 per side)


50 flutter kicks (total)


-WOD-


AmRaP 10


15/12 cals rower

15 Front Squats 95/65

60 doubles / 60 singles