Core Strength:
5 Sets:
10 GHD Back extensions
20-30sec Hollow body Hold
*add weight on the ghd's if possible while maintaining a neutral spine
Metcon:
For time:
21-18-15-12-9 Thrusters (#40/30)
50-40-30-20-10 Double Unders
*Time-cap: 20min
Skills:
-Double Unders
-Toes to bar