Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 4 Rounds 8 DB Seated Fly and Press 12 KB Single Leg Deadlifts, all one side, then other 16 DB Step ups L+R=1, alt Rest 2:00 Abs 2 Rounds, :45/:15 V-up Rev Crunch K2E Crossunder Flutter kicks Side plank, more »