WARM UP

14min AMRAP
10 Cossack Squat
5 Inch Worms
10 Pass Throughs
5 Flow (Plank, Push Up, Updog, Push Up, Down Dog0
10 Samson Lunges

METCON

2 Rounds:

1 Min At Each Station
Plank
Strict Toe To Bar
10 Back Extension + Extension Hold For Rests Of Time
Rower Pike Ups
Sit Ups
Rest