Strength:  L-sit
Complete 4 sets of 30 second L-sits (if unable to do strict L-sit then do chair sit or L-sit variation). This exercise is one of the best out there for building great core strength, firm and fit abs and will help you dramatically improve your pull-ups, push-ups, dips and more.
WOD: “Highway to Hell”
50 Box Jumps (24/20″)
50 Sit-ups
40yd DB Lunge (45/30lb)
40 Box Jumps (24/20″)
40 Sit-ups
40yd DB Lunge (45/30lb)
30 Box Jumps (24/20″)
30 Sit-ups
40yd DB Lunge (45/30lb)
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