A) 8 min EMOM
– 3-5 MU with towel b/n feet
B) 4 sets of 5 each
-Narrow, regular, wide grip Hollow pullups
C) 8 min. EMOM (switch rolling directions each round )
:15 sec Hollow hold – seal roll to…
:15 sec. Arch hold – seal roll to…
:15 sec. Hollow hold
:15 sec. rest