Core –

5 rds

10 hollow rocks

10 v ups

10 tuck ups

10 sec hollow hold

Rest 1 min

15 min stretch

Partner

400 m row

60 oh plate lunges 45/35

60 db deadlifts 50/35

50  db stepups

50 kB swings 70/53

40  pushups

40  sit-ups

30 burpees

30 pull-ups

20 Dumbell thrusters

20  muscle ups / shoot threws

400 m row