3 x 10 min stations (90 sec rest/explanation between stations)

1. 10-min row to be completed as follows – :30 sprint/:30 slower recovery row x 10

2. 10-min Circuit of :45/:15 x 5 exercises to be repeated for a total of 2 RNDS:

• Handstand Hold (sub downdog hold or pike with feet elevated)

• Wall Ball

• Plank Hold

• Slam Ball

• 2KB Rack Hold

3. Core Tabata Style: :20/:10 x 4 rounds of each exercise before moving on to the next exercise. Working on a 10-min continuously running clock.

   Hollow body hold

   Superman

   Spiderman Plank

   Lemon Squeezes

   Pushup to plank