Metcon:
12-10-8-6-4-2
Shuttle Runs (25ft down and back=1)
36-30-24-18-12-6
Abmat Situps
-Rest 1 minute after each round
-Feel free to “Spice It Up” by swapping some or all Abmat situps to GHD situps

Optional Strength:
EMOM XX
1 Strict Press
-Start with empty 45/35lb barbell and add 10/5lbs per minute until failure to hit your rep for that minute. Log heaviest successful weight.

Accessory Work:
5 Rounds
1 AGGRESSIVE hips to rings
2 ULTRA AGGRESSIVE ring row+turnover+10 second low catch support hold+press out

Mobility:
3 min erector foam rolling
3 min playing the piano on your abdominals with your fingies