Warm Up: 

• High Knee, Butt Kick, Lateral Shuffle

• 20 plank ups (elbows to hands) or shoulder taps 

• 20 PVC Press  

• 20 Pass Thru 

• 20 PVC Good Mornings
  *repeat these movements cutting the reps in half 

AMRAP x 20 Minutes: 

• 400m or 20/15 cal bike 

• 15 Ball Slams 

• 15 Hollow Rocks/ 30 Hollow Body Flutter 

• 15 Lateral Overs 

Cashout: 1- 10 

• Sit Up 

• Russian twist 

• In and Outs