Warm-up
• 500m row

Pigeon Pose
• Saddle
• Twisted Cross

2 rounds:

• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
4 rounds for time:
• 30/20 Cals
• 15 RKBS #70/55
• 15 Goblet Squats #70/55