Stability

5 rounds for quality – a.k.a take your time and do it right.

20 sit ups (no arm movement involved, do them strict)
45 sec side bridge left
45 sec side bridge right
10 KB windmills (5 ea. side) @ 35 [DEMO]
10 good morning @ 45

~Rest 10 minutes~

Conditioning

7 Rounds (New round starts every 3 Min)

100m sprint
15 Sumo-deadlift high pull @ 75
20 Squats

*Competitor: As prescribed
*Established: 65
*Recruit: 45

Post results, i.e. splits or just how the workout went, to comments.