Warm Up
2x
10 good mornings
20 hollow rocks
20 supermans
Strength
Ab circuit
2 rounds
1 min each
Sit ups
Russian twists w/weight
Plank
Toes to bar
Rest
WOD
11 min AMRAP
10 box jumps 24/20
10 weighted box step ups
10 KB push press (5 each side)
Post
Banded shoulders and couch stretch