A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
On the 3 mins x 15
1. Bodyweight bench press for 15 reps + 15 strict pull ups
2. Alternating bicep curls 15 reps per side + 15 skull crusher
3. 12 per side bulgarian split squats + 15 V-ups