Core: 
100 Sit-ups
Every 20 reps, perform :20 hollow hold

Metcon: 

Row 

Bike
Rest

Another VC men's workout with David and Matt. Work for 1:00 at each station with :15 transition between until each person has completed five full rounds. Opted for straight leg sit-ups. Midline was trashed for the cardio relay. Work for the full minute at each station - held the rower between 2:00-2:05 and the rpms on the bike at 70 each round.