A: gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers
B: 5 sets
5-7 strict pull ups
15 inverted row
30" rest btw
C: Metcon
50-40-30-20-10
- russian swings
- jumping lunges
- mountain climbers
D: Acc.:
2 -3 sets
60 penguin crunches
12 alt. V-ups