6min ALT EMOM (2rds)
-:20 Hollow + :20 Arch Hold
-:30 Nose & Toes
-12 Kips
(1min rest b/w EMOMs)
9min Alt EMOM (3rds)
:40 Arch/Swing/Drift (Banded PVC Press Downs)
:60 Freestanding HS Practice
1min Rest
12min AMRAP
10 Push Jerks (155/105)
200m Run
5 Bar Muscle Ups
250m Row
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