Warm Up 

Midsection warm-up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

1. Tuck + 10 tucks

2. Pike + 10 v ups

3. Hollow + 10 hollow rocks

4. Straddle + 10 sit ups

WOD

20-minute AMRAP

5 pull-ups 

7 dips

9 sit ups

12 box jumps