A) 6 supersets – no time domain but move at a steady pace
– 30 sec. weighted GHD back extension hold
– 4 e/l Pistol negatives to a box/ball
– 5 standing shoulder YTW with light weights
B) 10 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
C) Accumulate 5 min. Hanging on rings in Hollow position