9.7.23 WOD

2 Supersets:
:10 Sec Hollow Hold
:10 Sec tuck Crunch
:10 Sec Superman hold

Then..

For Total Time:

3 Rounds:
20 Cal Row
10 Alt Renegade Rows
20 Walking Lunges

2 Rounds:
30 Double Unders or 60 SIngle UNders
30 Single Arm DB STOH (15 per arm)
30 RUssian Twists with DB

1 Round:
50 Cal Bike
50 Air Squats
50 KB Swings

*45 Min Cap