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
For time:
60/75-calorie row
21 shoulder-to-overheads 135/85
60/75-calorie row
15 shoulder-to-overheads 185/125
60/75-calorie row
9 shoulder-to-overheads 225/155