STRENGTH: GHD Sit ups 15-15-15 Hip Exts 15-15-15 CONDITIONING: Pre-futoor: 12 minutes 30 Double unders 20 KB Swings (20/12) 15 Med-ball cleans (20/14) Post-futoor: 15 min. AMRAP 50 Doubleunders 40 R. KB Swings (1.5p/1p) 30 Medball Cleans (30/20)