A. GENERAL (4 min)
3 sets
30-50 Single / DU
5-10 Inchworms
5-10 Lying leg raises
5-10 Hollow body plate pullovers

B. MOBILITY / ACTIVATION (2 min)
Glute Bridge Band pull down
2 x 8

C. SPECIFIC (2 min)
5-7 Hanging Hollow body, toes against box
5-7 Hanging Superman. heels against box

10 rounds
3 Bar muscle ups
30 Double unders

3 sets of
12/12 Bent over Rows @ moderate DBs
12 DB Shoulder press, seated, moderate to light