Core – 
10 crossover heels to heaven 

10 fast scissors 

10 knees to elbows 

10 knees only 

10 circles back n forth 

10 crossover top to bottom 

10 toe touches 

10 spider man 

10 vsnaps 

10 strait leg touches 

10 leg slides 

Strength 

Bench press 

5-5-5-5-5 
WOD –

AMRAP 20 minutes of: 

15 Wall Ball Shots, 20/14 

10/7 Calories, Rowing 

5 Ring Muscle/ 5 ring rows 5 Dips