WARMUP:
3 RDS
10 CAL
20 IRON CROSS
20 SCORPIONS
20 PRONE ANGELS
5 SINGLE ARM RUSSIAN SWING + 5 KB WINDMILLS, EACH SIDE
8 ROUNDS FOR TIME OF:
6 DEVILS PRESS
12 TTB
18 KB SWINGS
*25 MINUTE CAP
CORE FOCUS WORK:
3 SETS
:30 RING FLR
30 WEIGHTED ABMAT SIT-UPS
:10/:10 REST X 3 (ONE SET) WEIGHTED HOLLOW HOLD