STRENGTH/SKILL

KB Flow, 4-5 sets, rest 20-30 secs between sets
10 Single Arm KB Push Pres [5 per arm]
10 Single Arm KB Suitcase DL [5 per side]
Weigted w/ KB Hollow Body Hold x20-30 sec
All levels - adjust weight as needed
 

WOD

15 min AMRAP
20 Alternating Leg Reverse Lunges
15 V-Ups
50 foot SIngle Arm Overhead KB Carry [50 feet each arm]

F: Sit Up + Farmers Carry]
P/S: as rx

CASH OUT

Finish with; Core work
3x15 Russian Twist [weighted]
3x30 sec hollow rock hold