Warm Up:

6 min AMRAP for Quality

10 Prisoner Good Mornings

10 alternating Cossack Squats

10 alternating supine Twisted Crosses

10/each Side Plank Rotations

250m Row/10 Calorie Bike/200m Jog

Workout:

Every 5:00 x 3 sets:

Row 1,000/750m or Bike 40/28 Cals or Run 800m

@ 15:00

5 MIn AMRAP

20 Alt. DB Russian Twists

20 Feet Up Crunches

20 Alt. Plank Pull Throughs