Workout Video:
Warmup:
30sec Commando Plank
20 Heels to butt
20 Pushups
20 Dislocations
20 Overhead Squat
20 Sotts Press
20 Knee taps
30sec Commando Plank
Core Strength:
60-50-40-30-20-10sec
Plank hold
Hollow Hold
*rest as needed between sets
Metcon:
5 Rounds for time:
400m Run / 2min knee taps
21 Power Cleans
12 Thrusters