Warm up
Junk yard dog

2rds
25 cal bike or 35 cal row
10 burpees
20 kB swings
10 goblet squats
20 OH plate walking lunges
35 cal row or 25 cal bike
10 OH plate walking lunges
20 goblet squats
10 kB swings
20 burpees

Core
50sec hallow hold
40 sit ups
30 plank jacks
20 alt v-up toe touch
10 hallow angles