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