1. Warm up
2. Core Strength
3 Rounds - NOT for Time
10 Russian twists
12 Superman Rocks
14 Sit ups
45 Second plank hold
35 Secs rest between sets
3. WOD
21-15-9
Thrusters (35/25)
Double Unders
Front Squat (35/25)
4. Recovery
Quads foam roller and Super Couch