8/side OH Plate Reverse Lunges
8 No Jump Burpees
8/side Single Arm KB Arnold Press
8/side Handstand Shoulder Taps
Move directly into next EMOM
1 min Push Jerks at 70-75% of your heaviest 3 rep Push Press
1 min Back Squats (same barbell)
1 min DUs / Singles
Rest 2 mins
Complete 3-4 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
Rest 30 secs
AQAP complete:
21-15-12-9-6-3 Strict HSPUs
15 GHD Sit Ups / Feet on Bench Crunches
EMOM x 10 mins:
10 sec Assault Bike Sprint
Move directly into next EMOM