•Warmup:

Glute/Hamstring Stretch

3-Way Shoulder Raises

20 Staggered Toe Touches

20 Froggers

•WOD

28:00 Cap for the following:

3 rounds:

20 Goblet Squats

10 Hang Pwr Snatch

20 Spider-Man Abs (total)

3 rounds:

20 Bent Over Row

15 Pause Floor Press (:2 pause at top)

10 Single ARM DL (each)

3 rounds:

20 No Arm Sit-up Reach Across

10 Hamstring Crawlouts

10 Pause Squats (:3 hold at bottom)

*If you complete your work before the 28:00 is up...alternate between the following movements until everyone is done:

10 Plank Hamstring Curls (each)

30 Four Corners

•Ab-Tastic:

AMRAP 3:00

V-UPS on Wall