WOD

15 min AMRAP

• 20 Russian kb swings ((70/55)(55/35))
• 20/15 cals bike or row
• 20 barbell back rack lunges ((135/95)(95/65))

Core work:  3 rounds

• :20 hollow hold
• :20 hollow hold flutter kicks
• :20 tuck-ups

1:00 rest PureFit 12 Min AMRAP 10 Russian KBS 10 Cal Row 10 KB lunge Core Work: 3 Rounds :15 hollow hold :15 hollow hold flutter kicks :15 tuck ups Rest 1 min btwn rounds MWOD Post WOD: Couch stretch. 2 minutes a leg

Ab smash: Lie with with a smash ball just below your ribs. Start in the middle, twist the smash ball, take a deep breath in for a count of four, and then exhale for a count of eight. During exhalation, relax all of your weight on the smash ball. Repeat these steps under the right and left rib line.