ARE squats x 2 rounds
wall angels x 15
kip swing on p-bar (arch to hollow and staying tight)
Hollow hold x 60 sec. (as few sets as possible)
A.1 Burpees/Squat Thrust x 10 sec. @ max effort, rest 30 sec.
A.2 AD sprint x 20 sec. @ max effort, rest 30 sec.
A.3 Row sprint x 30 sec. @ max effort, rest 2 minutes
20 minutes on the clock – top of every 5 minutes complete the following as a 3 minute amrap
4 box jumps
6 kb swing*only to shoulder height
8 BB front rack walking lunge steps – tough weight of choice here
*scale the box jump up to 30/24″ if you can do it comfortably
60 minute AB ride steady effort.. moderate wattage here