– CORE & GRIP –
4 sets:

:45 sec Low Plank Hold
25-30 Flutter Kicks (1,1,2,2)
10-15 V-ups

*Rest as needed here.

– WORKOUT OF THE DAY –

AMRAP 20:

12 DB Box Step-ups @ 40s/25s
200 Meter Run
500 Meter C2 Bike Erg

*TC: 20:00
*Target = 5-7 rounds. Ideally each station takes about :50-1:15
*Start in different stations if necessary for big groups.
*F: 25s/15s