3 Rounds (Warm-up Pace):
1’ Bike
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

20’ AMRAP:
30 Wall Balls
60 Jump Rope Singles
30 KB Swings (24/16)
30/25 Cal Row
30 Ring Rows
30e Bicycle Crunches
30 Box Jumps
300m Run

Midline Stability – 3 Rounds:
15 Seated Pike Leg Lifts
15e Plank Shoulder Taps
10e Clamshell Side Bridge