Core Strength:
3 Sets:
10 Hollow Rocks
10 Hollow-to-hollow V-Ups
10 Hollow Rocks
15 Back extensions
*rest as little as possible between sets
Metcon:
8 Rounds for time:
10 Squat Cleans
30 Mountain Climbers
10 Push-Press
30 Lateral hops over object
*use DB/KB/Plate or any other weighted object