012919

A) Back Squat Wave
5-3-1-5-3-1
14 minutes including warm up.

B)
Every :90 for 12 minutes (4 sets) alternate between:
10-12 Barbell Ab roll-out
10-12 Banded Pallof press (each side)

Mobility:
:90 Pigeon
1:00 Puppy dog