WOD = 3 sets of:
-20 Hollow rocks
-1 min plank hold
-1min rest
Then (30 min cap)
3 rounds of:
-20/16 Cal airdyne
-20 Knee raises
-20/16 Cal airdyne
-20 Push-Ups
-20/16 Cal airdyne
-20 Pull-Ups
Knee raises 0:58-3:38 at:
https://www.youtube.com/watch?v=pIvDbMEdAxI&feature=em-subs_digest