EMOM x 10

1. 11/9 Cal Bike

2. 45 sec F - carry

3. 30 plank + 15 hollow

4. 25 sit up 

5. Lat Band Walk or 15-20 Glute Bridge  

1-2 Minute: PVC Pass Thru

Five rounds or 25 Min AMRAP.

300m 
20 Body Weight Lunges or Air Squats  
10 Box Jumps/ Step Ups 
5 Atomic Burpee  

Finisher - 3 sets:

 10 Tuck up/ 20 Russian Twist/ 30 Flutters