4 rounds for quality of:

10 Parallel GHD Sit-ups

Single Arm Farmers Carry Right Hand, pick load, 30m

Single Arm Farmers Carry Left Hand, pick load, 30 m

30 Flutter Kicks

10 Banded Pallof Press

Plank Hold, 1 min

– 30 Flutter Kicks (each side)
– 10 Banded Pallof Presses (each side)

Complete as many rounds as possible in 10 mins of:

3 Wall Walks

6 Toes-to-bars

12 Russian Kettlebell Swings, 70/53 lbs