Workout Video:
Warmup:
3 Sets:
20sec Commando plank
10 Good mornings
10 Overhead Squats
5 Burpees
5 Rollups
Core Strength:
5 Sets:
20sec Hollow hold
10 V-Ups
20sec Right side plank
10 Back extensions
20sec Left side plank
10 Overhead Situps
*Rest as needed between sets
Metcon:
3 Rounds for time:
Run 400m (scale to 2min run or knee taps)
30 Clusters
Endurance:
AMRAP in 40min:
200m Run (or 1min knee taps)
20 Jump Squats
20 Hollow Rocks
20 Pushups