Warm Up
4 Min AMRAP
10x Lemon Squeezes
10x Jumping Jack
10x Scalupa Pushup
10x Jumping Jack
10x Shoulder Circles

WOD I
3 Rounds
30 Sec V-Ups
30 Sec Hollow Hold
30 Sec V-Ups
30 Sec Rest
30 Sec PushUp
30 Sec Rest

WOD II
3 Rounds
30 Sec Single Arm Overhead Carry/Hold
30 Sec Single Arm Frontrack Carry/Hold
60 Sec Single Arm Farmers Carry/Sidebends

Finisher
TABATA Slamballs

Cool Down
1 Min each
– Hip Flexor Stretch (L)
– Hip Flexor Stretch (R)
– Seal Stretch