Warmup 2 rounds

- 10 air squats - 10 sec L-sit hold - 2 Turkish Get-ups (choose weight) - 50ft SA OH walking lunge practice

24 min AMRAP (low intensity) - 24 cal row or bike - 24 GHDSU - 24 burpees - 24ft SA OH walking lunge LT (50/30) - 24ft SA OH walking lunge RT (50/30) - 24 Goblet Squats (50/30) - 4 Turkish Get-ups (53/35) - 4 L-Sit pull-ups

*The goal of the workout is to keep a sustained pace throughout all 24 minutes.

Core/Accessory 4 Rounds (not for time) - 10 Strict TTB - 15 Hip Extensions - 30 sec hollow hold - 20 Russian twist (with med-ball) ​