Warm Up
3 sets
5 each side PVC over/unders each person
10 each side hip flexor kicks
5 deep squat walk outs to a plank
5 each side thoracic rotations
5 kip swings




WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"


Post WOD abs
3 sets
30 seconds work, 30 seconds rest
1. Turkish sit ups- 1 or 2 DBs
2. Hollow flutter kicks
3. Tall plank forward reaches to DB