MetCon

Every 4 Min For 20 Min (5R)

12 Cal Assault Bike

12 Step Kb Front Rack Walking Lunge(R1-L2)

12 Ring Dips Or Parallel Bar Dips

-Then-

Core Strength

Every 2:30 Min For 12:30 Min(5R)

12 Leg Lift Over(R1-L2)

15 Hollow Rock

20 Sec:Hollow Hold