4min ALT EMOM (2rds)
- :20 Hollow + :20 Arch Hold
- :40 Kips w/ pause in each position (Hollow Rocks)
then 1min Rest between EMOMS
11min Alt EMOM (3rds)
- 10 Kips, ring or bar (toes on ground kips)
- :40 Ring Turnovers
- :40 Hip to Bar or Arch/Swing/Drift (Banded PVC Press Downs)
- 1min Rest
10min Ladder
3-6-9-12-15...
Deadlift (225/155)
Row/Bike For Cals
Chest to Bar Pull-Ups
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