A) 16x20 seconds on 10 secs off alt. (4 rounds):
1) hollow hold
2) arch (superman) hold
3) single leg alt. V ups
4) glute marches
B) ‘Gut Check’
For time:
30 devils press
60 db thrusters
90 burpees
Rx: 2x50/35lb dbs
*24 minute time cap
**Modification options:
2x 35/25lb dbs
Reduce reps to 25-50-75 or 20-40-60 depending on experience level
