A. Every minute for 20 minutes:
1st minute: L-sit x 45 seconds (progressions will be available)
2nd minute: Hollow-body Rocks x 45 seconds (if proper form is not successful then hold the
hollow-body position with the best form possible, progression will be discussed)
3rd minute: GHD Sit-ups x 8 reps (scale to ab-mat sit-ups)
4th minute: Handstand Hold (nose to wall) x 45 seconds
5th minute: Bar Muscle-ups x 3-5 reps
B. 21-15-9 reps for time of: (10-minute time cap)
Sumo-Deadlift High Pulls (95lb/65lb)
*Compare to 12/02/14.
C. Spend 5 minutes on Foot Mobility using a lacrosse ball or golf ball (2.5 minutes each foot)
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