Warm up: 2 rounds of:
- 8-10 Wall Slides/ Floor Slides (see the video)
- 16 Groiners
- 15 Reach and Rolls
Stability: 2 rounds for quality
- 20 sec. Low Bear Hold
- 20 sec. Star Plank Hold
- 20 Bird Dogs
- 20 sec. Hollow Body
WOD – For time: (split however you like)
- 100 Prisoners Good Mornings (or 80 scaled)
- 75 Burpees (or 60 scaled)
- 50 Mountain Climbers (Right, Left is one rep) (or 40 scaled)
- 25 V-Ups (or 20 tuck-ups, or 20 Sit-Ups)
Cool down: nice easy walk