Part A:
12 MIn EMOM
1. 40 sec plank hold
2. 20 V-ups
3. 45 sec side plank (L)
4. 45 sec side plank (R)
Part B:
21-15-9
DB shoulder to overhead 50/35
and
3-2-1 of
Legeless rope climbs
Part A:
12 MIn EMOM
1. 40 sec plank hold
2. 20 V-ups
3. 45 sec side plank (L)
4. 45 sec side plank (R)
Part B:
21-15-9
DB shoulder to overhead 50/35
and
3-2-1 of
Legeless rope climbs
1:30 On 1:30 off X 10
12 KBs 32kgs/24kgs
8 Burpees BJO 24"/20"
6 BM
*AMRAP and pick up where you left off.