A) 5 sets as warmup – 6 scapula PU + 6 Hollow/arch swings
B)
4 min. EMOM – 12 TTB
Rest 1 min.
4 min. EMOM – 8 CTB
Rest 1 min.
4 min. EMOM – 6 Bar MU
C) 5 sets of 10 Ring pushup + 30 sec. plank hold on rings
D)
50 abmat situps
25 sec. back ext. hold
40 abmat situps
20 sec. back ext hold. etc. to 10/10