WARM UP

3X 15 HOLLOW BODY ROCKS + 30s PIGEON STRETCH/SIDE

CORE WORK 

4X20 RUSSIAN SEATED TWIST 20/14 + 60-90s ELBOW PLANK, REST 2 MINS

CONDITIONING 

16 MIN AMRAP

-20 KB SWINGS 53/35LBS

-20 TOES TO BAR

-200M RUN

 **RX+ (70/53LBS  & GHD SIT UPS)