Part A: 12 MIn EMOM
1. 40 sec plank hold
2. 30 sec hollow body hold
3. 30 russian twist with 20/14 med ball
Part B: 40-30-20-10 of
GHD sit-ups and pistols with
4-3-2-1 of Rope climbs
Part A: 12 MIn EMOM
1. 40 sec plank hold
2. 30 sec hollow body hold
3. 30 russian twist with 20/14 med ball
Part B: 40-30-20-10 of
GHD sit-ups and pistols with
4-3-2-1 of Rope climbs
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3