STRENGTH/SKILL: (18 minutes to Complete with running clock. Rest as needed between sets)

4 x 30 second hollow hold

2 X 25 reps RDL (65/55)

4 X 30 seconds arch body rocks

MetCon:
For Time
400 m run
30 UB WB (20/14)
30 T2B
400 m run
20 UB WB (20/14)
20 T2B
400 m run
10 UB WB (20/14)
10 T2B
400 m run