CORE

For Longest Time Possible:

3 Rounds:
Max L Sit (or knee raise) Hold Hanging from Bar
Max Plank Hold
Rest 1 min

No break in between L sit and Plank. You must go right into the plank. Rest during the rest. Each movement should be max effort. Max time for a round is 5 min of holding.

Score is total time plus rests. Longest time is the best. RX is L sit.

CARDIO

7 Rounds for Time:
1 min calorie Row
1 min Wall Ball