Essentials
A.
12 min EMOM
1. Lying Leg Raises 7-10 reps
2. Bridge x 30 sec
3. Hollow Hold x 30 sec
4. Support Hold x 30 sec

B.
6 sets each as fast as possible
Assault bike x 15 sec sprint *Arms only *
Bent Over Row x 13 reps (95/65
Push press x 11 reps 95/65
On the 3 min Marks
RX+: (115/75)

Fitness
A.
12 min EMOM
1.strict Toes to bar 4-7 reps
2. Bridge x 30 sec
3. Hollow Hold x 30 sec
4. Support Hold x 30 sec

B.
6 sets each as fast as possible
Assault bike x 15 sec sprint *Arms only *
Bent Over Row x 13 reps 95/65
Push press x 11 reps 95/65
On the 3 min Marks
RX+: (115/75)