5 Rds for Max Reps: :30 SDLHP (75/55)(65/45) :30 Rest :30 T2B :30 Rest :30 Cal. Row or Bike :30 Rest PureFit: 5 Rds for Max Reps: :30 SDLHP :30 Rest :30 Sit-ups :30 Rest :30 Cal. Row or Bike :30 Rest MWOD Lower abdominal smash -  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue.  Continue for 30-45 seconds. Then twist your upper body towards the ball while smashing down on the ball. Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up.  Spend 2-3 minutes on each side. Reverse Ballerina:  Using a tall box, post right foot up at far edge of the box.  Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg.  Driving knee into box. Hunt around for stiff areas by lowering your body while twisting away from your leg. 1 minute per leg