Warm-up

2 Rounds:

30sec Front Plank

15 Supermans

MetCon:

Alt. Every 90 seconds for 24 minutes (4 sets each)

30 Single Arm/Single Leg V-ups

100m Double KB Front Rack Carry

30 Side Plank Top Leg Raises (15 each side)

100m One KB overhead/one KB at side (switch at 50m)

*Pace Goal: breathe, move, enjoy the core work

*start people on different stations as needed

Beginner: Light KB

Intermediate: 26/18

Advanced: 35/26

Sport: 53/35