Warm-up

With a partner:

12/9 Calorie Bike/Row building in effort

8 Minute AMRAP

Work

5 Rounds of:

30s Kip Swings on bar or rings (focus on long tight hollow and arch, compression, and control)

30s Rest

30s Forward leaning planks (planche progression) / plank

30s Rest

30s V-snap sit-ups

30s Rest

1 Min Prone Swimmers

1 Min Rest

Focus is 100% on movement quality and understanding the intent of the exercise and identifying where you are in executing it perfectly