Movement Prep:
4 rounds:

  • 30 seconds hollow body hold
  • 15 seconds rest
  • 1 minute captain morgans (:30 L, :30 R)
  • 15 seconds rest


Warm-up:
Agility Course

Workout:
18 Min AMRAP

  • 9 Toes-to-bar
  • 12 KB Swings (32/24)
  • 200 Meter Run
  • 15 Air Squats
  • 200 Meter Run