Complete as many rounds as possible in 15 minutes of:
-5 strict toes-to-bars. No Kip or swing momentum. Controlled descent
-10 GHD sit-ups
-15 hip extensions
WOD 2= 2 Rounds -1 min seiza -1 min pike or 30 s vertical pike hang** -1 min straddle -1 min spinal twist each side