Buy in:
20 arm circles backward/20 arm circles forward
THEN
3 rounds of:
30 sec hollow body rocks, 30 sec hollow body hold (sub any other trainer choice core movements)
WOD A
12 min. AMRAP:
400-meter run
10 ea. single-arm rail or wall push ups (modification: go halfway down)
10 v sit-ups
WOD B
Tabata sprinting
WOD C
10 min.:
15 reverse crunch w/hip raise
15 bench dips
Cash out: Tabata partner cross clap sit-ups OR Opposite hand to toe jacknife situps