21-15-9-15-21 reps of:

Wall Balls (14)
V-Ups
Calories, Assault Bike

Notes: There is one clear intent today: make your core better. Violent closing of the hips, followed by an aggressive opening. This got gassy, especially on the round of 21. The workout, from @thedadwod, was written using a rower. Subbing the assault bike made this more quad-dominant.