Baseline!

Metcon

Baseline 

500 Meter Row

40 Air Squats

30 Ab Mat Sit ups 

20 Hand Release Push Ups 

10 Pull-Ups

Weightlifting

Five Sets of:

Dumbbell Glute Bridge x 20 Reps 

Rest 30 Seconds 

Single Leg Glute Bridge Hold x Max Effort

Rest 30 Seconds

Hollow Body Hold x 30 seconds 

Rest 30 Seconds