Monday

Open with 15-40 mins at consistent effort:

30 sec AD

30 sec Rest

30 sec Row

30 sec Rest

30 sec heavy rope skip

30 sec Rest

30 sec Run

30 sec Rest

+

A. Emom 8 min – 1HPC x 1 + FS x 1 @ 3211 - warm up, and stay same wt. for all 8 mins.

B. 5 sets – Amrap ring MU in 60 sec; rest 2 min (mod: 5 sets – 20 sec L-sit hold on paralettes + AMRAP paralette pushup)

C1. GHD Bk Ext. 10-12

C2. Russian KBS x 15-20, heavy

C3. Hollow Body Series: 10 Hollow upper half lifts + 10 Hollow Lower Half Lifts + 10sec Hollow Body Hold.

rest 2 min

X 4-5 sets. RAN