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
7 mins on 3 mins off x 3
Interval 1:
AMRAP
12 Burpee BJO 24"/20"
24 WB
12 C2Bs
Interval #2
AMRAP
24 Box Jump Overs 24"/20"
24 WB
12 HSPU
Interval #3
AMRAP
12 Burpee BJO 24"/20"
12 WB
12 C2Bs
12 HSPU