1. Warm up

2.  Skills

Body Positions - Hollow Rock. Plank, Back extension, L-Sit

3. Core

3 Rounds

10 x Hollow Rock

30 secs Plank Hold

10 x Back Extensions

30 Secs - L Sit

 4. WOD

15 min AMRAP

5 Wall Walk 

12 Toes To Bar

24 Double Under

5. Recovery

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