11.22.17

CORE

3 Rounds
:30 Russian Twist
:30 V-Sit
:30 Superman
:30 Superman Hold

Conditioning

4 x 400 M Run
1 Minute Rest between rounds

Metcon

AMRAP 4 for each movement
:45 on/:15 off
Wall Balls (20/14)
Push-Ups
KB Snatch (53/35)

Sam Bowles