Warm Up:
3 min DU Practice
10 arm circles both directions
10 hip circles
10 knee cirlces
4 direction leg swings
8 dive bomber push ups
10 cossack squats 

Mob:
KB Calf Smash and Couch Stretch 

Skill
5 sets not for time of:
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold

WOD
4 rds
60 du
20 oh lunge 25/45# plate
15 Plate Burpees 25/45# plate

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