Essentials:
A.
15 min EMOM
1. Bar or Ring Support Hold x 20 sec
2. Feet elevated bridge x 20 sec hold
3. Hollow Body Hold x 20 sec
B.
4 Rounds Each For time:
Bike x 12/9 cal
Burpee x 10 reps
Bear Crawl x 50 ft
On the 3 min Marks
Fitness:
A.
15 min EMOM
1. Muscle Up (Strict, Ring , or Bar) or Low Ring Muscle Up Transition x 1-3 reps
2. Feet elevated bridge x 20 sec hold
3. Weighted Hollow Body Hold x 20 sec
B.
4 Rounds Each For time:
Bike x 15/12 cal
Burpee x 10 reps
Bear Crawl x 50 ft
On the 3 min Marks
RX+:Dumbbell Bear Crawl 35/25
Performance:
A.
15 min EMOM
1. L-Sit Strict Muscle Up x 1-3 reps
2. Feet elevated bridge x 20 sec hold
3. Front Lever Negatives x 1-3 reps
B.
4 Rounds Each For time:
Bike x 15/12 cal
Burpee x 10 reps
Legless Rope Climb x 1 rep
On the 3 min Marks
