Midline
4 Rounds :30 each exercise
Tuck Jumps
Push-Ups
Superman Hold
Bicycle Kicks
Hollow Rocks or rest
Accessory
3 rounds: 10 Single Arm Dumbbell Sotts Press (Each Side) 10 Cat Cow Exercises 20 Supermans
Conditioning
3 Sets: AMRAP 4 Minutes: 20 Double Dumbbell Deadlifts 50s/35s 20 Sit Ups Rest 2:00 B/T Sets
No equipment
3 Sets: AMRAP 4 Minutes: 20 Jumping Air Squats 20 Sit Ups Rest 2:00 B/T Sets