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
A: Deadlifts
On the 2 minutes:
1x15 at 50%
1x10 at 60%
1x8 at 65%
3x6 at 70%
B: Bench Press:
On the 2 minutes:
1x10 at 60%
1x8 at 65%
2x6 at 70%
1 AMRAP at 75%