3x 1min = 9min
a.Hollow hold 30 sec , glute bridges 30 sec
b. pank hold + mountain climbers
c Cossack Squats
2x 8min AMRAP; rest 2min
Bent over Row or inverted rows 8
Front Crawl 20 steps
Side shuffle 10 ft x6
3-4x core
15 situps or rockups
30sec R side plank
30sec L side plank