Warm Up:

3 Rounds: 

10 alt. Reverse Lunge + twist

10 situps

10 KBS

Tabata Arch/Hollow (Switch each interval)

x 8 sets (4 mins)

:20 Hollow

:10 rest

:20 Arch

2 Rounds:

10 Alt. DB Lunges (1 DB)

10 V ups

Workout:

For Time… 13 Min Cap

50-40-30-20

Back Rack or DB Lunges

25-20-15-10 

DB Supine Toe Touch or Toes 2 Bar