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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