A: Core Work
5 rounds
10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –   

B: 30 Strict HSPU
-every 3rd rep, hold :05 in the bottom

Note: This was tough. Did 3 reps, hold, 3 reps, kick down until I reached 30 reps.