Skill-work:
AB Pyramid
1 Min Weighted Plank
20 T2B Strict if possible
30 GHD Sit-ups
40 AB Slides on Rower
50 Russian Twists weighted
40 AB Slides on Rower
30 GHD Sit-ups
20 T2b Strict if possible
1 Min weighted Plank
Conditioning:
6 Rounds
45 secs/15 secs Rest
Thrusters
Devils Press
1 Min Rest
(95/65)