3 Rounds:
30 Banded Lateral Steps
70' Waiters Walk (per side)(increasing)
:15 Hanging L-Hold
15 GHD Sit-ups

5 Rounds For Time:
20 Two-Count Bicycle Sit-ups
10 Wipers
20 Second Unbroken Hollow Hold
20 Second Unbroken Arch Hold

20 Minute AMRAP:
100m Run
10 Double Unders
10 Calories (Bike Ski or Row)
200m Run
20 Double Unders
20 Calories (Bike Ski or Row)
300m Run
30 Double Unders
30 Calories (Bike Ski or Row)
400m Run
40 Double Unders
40 Calories (Bike Ski or Row)

Continue up this ladder adding 100m to the run and 10 reps to the DU and Cals.