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
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side