Warm Up

3 Rounds
30 sec Plank
10 Push Ups
30 sec Wall Sit
10 Jumping Air Squats
30 sec Bar Hang
10 Knee Raises
30 sec Hollow Hold
10 Hollow Rocks

Workout of the Day

9 Rounds for Time of
18 Walking Lunge Steps L+R=2
12 Ring Rows
6 Handstand Push Ups