Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups

Having a strong and stable midline (or core) is absolutely fundamental to proper technique and movement. The muscles of the core not only support the trunk keeping it safe as we move but also allow for more efficient transfer of force through the body. 

Today is a great day to work on strengthening that midline.