A: Warm Up
3 sets
30 seconds hollow hold
30 seconds superman hold
30 seconds rest
B1: Strength
3 x 5 Deadlift
3 x 10 Lunges
B2: Conditioning
4 Alternating sets
200 Meter Run on TrueForm
C: Met Con
Complete 5 rounds
15 Dumbbell Snatches
10 Push Ups
5 Pull Ups
