Core/Midline
2:00 For Arm Plank
1:00 L Sit Hold
50 Hollow Rocks
For Time:
*intent: Plank and L Sit had to be for total time. If you break start again from the time you broke until you complete the total time.

Met-Con
30-20-10
Front Squats
60-40-20
Wall Balls
Men: 135, 155, 175
Women: 105, 115, 125