4 rounds for quality not for time:
-10 to 15 GHD Sit-ups, or 4 to 5 back bends *
-10 Ring rows
-10 Hip extensions
-5 Seated DB Z-Press or Sott’s press with either bar or DB according to ability
Then
10:00 AMRAP-
-20 Cal. Airdyne
-10 KB Goblet lunges
-10 Push-ups