Warm-Up:
1.Row
2. AB Plank
3. Row
4. AB Tuck
5. Row
6. AB Plank
7.Row.
8. AB Tuck
9. Row
10. AB Plank

Metcon
5 Rounds EMOM
1)15/12 Cal Bike
2) 15/20 Barbell Back Squats
3)15/20 Barbell Lunges
4)20 Box Step Ups
5) 15/20 Barbell Glute Raises

3 Rounds
10 Pistol Squats
20 Push-UPs
30 Straight leg sit-ups

CORE ON CORE