Mobility: Hips/Lats/Chest
A: 3 Rounds
10 Cat/Cow
10 sec Hollow Hold
20 Hollow Flutter Kick
10 Tuck Crunch
10 Jack Knife
10 sec Hollow Rock
20 sec Head Stand or HS Hold
B: 5-5-5-5-5
Bench Press @ 80%
C: 5-5-5-5-5
Back Squat @ 80%
* 250 m Row between every set of B & C