Outdoor WOD

A) 4×12 alt. front rack lunges. Go every 2:30

B) 3 sets for quality
Core superset:
20 hollow rocks + 15 V ups + 10 leg lifts lying on back
30-45 sec rest
Then Upper body superset:
5 railing pullups+ 10 bent over rows (135/95lb) + 15 seated banded rows 30-45 sec rest
Then lower body superset:
5 tempo goblet squats (3330) + 10 goblet kang squats + 15 russian kb swings
Rest 1 minute before round 2.
*25 minute time cap