Warm Up: 4 Rounds Of:

4 Alternating Turkish Get Up @light weight

10 Forward Leg Swings each leg

45 seconds Dead Hang

Skill: 3 Sets Of:

100m Double KB Waiter Carry (does not need to be unbroken, if you put the KB's down, rest as little as possible)

30 Hollow Rocks (Beginners: 30 seconds Hollow Hold)

*Rest as needed between sets.

WOD: 4 Rounds Of:

1 min ME Cal Row

1 min ME Step Up (alternate legs, no weight!)

1 min ME AbMat Sit Ups

1 min Rest