10 Small Arm Circles
10 Medium Arm Circles
10 Large Arm Circles
4 Alt Spidermans
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WOD: Level 1 - 2 cycles of 8 Mins
8 Plank Builds (4 & 4)
8 Alt Reverse Lunges
8 Sit ups
8 Leg Raises
10 Russian Twist, R+L = 1 rep
Rest 3 mins
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Level 2 & 3: 2 cycles of 8 Mins
10 Plank Builds (5 & 5)
10 Alt Reverse Lunges (Weighted if you have something to use)
10 Sit ups
10 Leg Raises
10 Russian Twist, R+L = 1 rep
Rest 3 mins
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*Pay attention to how he's doing the plank build ups. Notice his core/back position stays the same. He doesn't start sagging in the middle. Do your best to maintain this position.