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

10 muscle ups (SUB- 20 pull ups + 20 dips)

50 hollow rocks

50 super rocks

50 pistols (SUB- single leg box squats)