METCON

12 min AMRAP
20 Ring rows
30 Wallballs
40 OH Plate walking lunges
50 Double unders

Rx Ring rows are performed with heels on box and hands/feet on a level plane parallel to the ground

Lunges Rx- 45/35# plate

 

CORE WORK

50-40-30-20-10
Sit-ups
Flutter kicks
30-25-20-15-10
Russian twists (medball)