Prep
3 Sets
Wall Sit x 45-60 sec
Bottom of Chair Dip Hold x 20-30 sec
Dead bug x 10 reps

A.
3 Sets
Hollow Body Hold x 30 sec
Alternating Single Leg V Ups x 12 reps
V- Ups x 10 reps
Tuck Ups x 8 reps
Russian Twist x 20 reps
Rest 2-3 minutes

B.
10min Amrap
Sit Ups
*at the top of each minute, including the start of the workout, perform 40ft bear Crawl *

At the Gym:
A.
7 Sets
Barbell complex
Deadlift x 9 reps
Hang Power Clean x 7 reps
Shoulder to a overhead x 5 reps
On the 2 min marks
*choose a weight that keeps the sets of 19 reps unbroken. This should be on the lighter side. Males go no heavier than 105#, females no heavier than 75#.

B.
10min Amrap
Row for cal
*at the top of each minute, including the start of the workout, perform 8 reps (4 per arm) single arm Dumbbell thruster