Warmup
Run the long block

15 Minutes
2 Turkish Getup R/L
10 Downdog Push-ups
10 Barbell Overhead Squats

Skill
15 minutes total
Hollow Position review
Tabata Hollow holds/Hollow rocks
L-sits: 120 seconds total (in as few sets as possible)

Conditioning
8 Minutes AMRAP
8 Burpees
8 Toes to Bar