Power Abs
AMRAP in 9 min
5 burpees
10 tuck ups / V ups / SL V ups https://www.youtube.com/watch?v=obVuc0wZoss https://www.youtube.com/watch?v=RA9nGJVwtJ4
10 plank walk outs https://www.youtube.com/watch?v=Ao-nV3IdINQ
10 seated SL leg lifts https://www.youtube.com/watch?v=xYjfOf5151M
Stamina
Run 1 mile
Cap 12 min
Quadz!
4 rounds
8 thrusters 95/65
15/10 cals bike or 20/15 cals rower