P

A. OTM [7]

{0:20/0:40} Strict or K-RMU / walk rest

 

B. 4 Rds (Optional: FT)

21/15 Cal Bike

15 T2B

4-7 CJ (155/105)

 

C. 3 RNFT:

9 Glute Ham Raises

15 Supermans

21 GHDSU or 0:20 L-sit Hold

 

F

A. OTM [7]

{0:20/0:40} Pullup Negs or Flex Hang / walk rest

 

B. 4 Rds (Optional: FT)

18/12 Cal Bike

12 DB PP (40/30) or 12 Bench Dips

 

C. 3 RNFT:

0:10 Glute Bridge

0:15 Superman Hold

0:20 Hollow Hold

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