P
A. Pause FS: Work to H1
B. q(4:00) x 4, [C3]
12 Thrusters (95/65)
15/12 Cal Bike
18 x 30 ft Shuttle Sprints
C. NFT:
21-15-9
GHD Sit-Ups, 0:15 L-Sit after each set
F
A. FS: Work to H3 (0:02 Pause on 3rd rep)
B. q(4:00) x 4, [C3]
12 Thrusters (95/65)
12/9 Cal Bike
12 x 30 ft Shuttle Sprints
C. NFT:
21-15-9: AbMSU
0:15 Hollow after each set
03 20 18