STRETCHING/ WARM UP

• 2X30s SEAL POSE + 20 ALT. WINDMILLS + 30s SEATED FORWARD FOLD

CORE WORK

• A) 4X10 WEIGHTED SIDE PLANK CRUNCHES/SIDE (REST 1 MIN)

• B) 4X20 GLUTE BRIDGES W/ 3s NEGATIVE

MOVE & SWEAT

18 MIN AMRAP

• 15 MEDBALL ABMAT SIT UPS 20/14 LBS

• 20/16 CAL ROW

• 10 DB BURPEES 35/25 LBS

• 20/16 CAL BIKE ERG