Core conditioning
A1: Alternating high leg hollow hold: 20 seconds each leg
A2: Russian twist 20 Seconds (unweighted, be fast)
A3: Hollow flutter kick: 20 seconds
No rest between stations, 1:00 rest between rounds x 5
Go every 5 Minutes alternating between A and B x 6 rounds
A- Row 500/400m 10 Over rower burpees 50 Double-unders /70 Single skips
B- Air-bike 1200/900m 10 Toes to rings 50 Double under /70 Single skips