Midline
4 rounds
60 Russian twists
20 weighted sit ups
15 ghd sit ups
30 Hollow rocks
Conditioning
- AMRAP in 20 minutes
- 5 Chest-to-Bar Pull-Ups or 3 muscle ups
- 10 Clean and Jerks (135/95 lb)
- 15 Bench Presses (205/135)
- 20/16 Cal row
Cardio burn
Midline
4 rds
60 Russian twists
40 Bicycles
30 sit ups
1 min plank
Then
4 to 5 rounds
15 ring rows
20 lunges
15 Ball Slams
15 floor press
15 DB Thrusters