Midline/Core

3 rounds

30 Sec Plank Ring Hold

10 sec Rest

30 Sec L Sit Hold

10 Sec Rest

30 Sec Max Hollow Rocks

10 sec rest


Metcon

60 Air Squats

50 KBS

40 Wall Balls

30 Pushups

20 Burpees to Target

10 Ring Muscle Ups 

20 Burpees to Target

30 Pushups

40 Wall Balls

50 KBS

60 Air Squats