Warm Up
Deep squat stretch
200m on machine
3x
5 reverse burpees
10 hip bridges
15 knee tucks
Strength
Ab circuit
:50 secs work, :10 secs rest
Bird dogs
Supermans
Hollow rock
Russian twists
Crunchy frogs
Plank jacks
Big scissor kicks
Hip bridges with weight
Med ball sit ups
Wall sit twists
WOD
For time:
10 strict pull ups
20 Russian KB swings 53/35
30 box jumps
40 pushups
50 sit ups
60 burpees
10 strict pull ups
Post
3 x 1 min wall sit/1 min rest