Warmup

Core

3 Supersets:

1 Minute D-Ball Hold

20 GHD Sit-ups/ abmat

Rest 2 Minute Between Sets

Back squats x6

1 pausing back squat

1 back squat

60%

65%

70%x4

“KELLY ROWLAND”

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)