09 06 18

A1. OTM [30]: Air bike easy/hard/easy {0:15/0:10/0:15)

A2. OTM [30]: 1A Waiters walk L/R {0:20/0:20} DB or KB

A3. OTM [30]: L-sit/Hollow hold 2 sets x {0:10/0:15} *Ensure lower back is down on floor.

A4. OTM [30]: Ski-Erg (0:30) or light jog

A5. OTM [30]: Front Lean on Rings (0:30-0:45) or plank hold

 

B. T(2), 2PW: 12-11-10-9-8-7-6-5-4-3-2-1 of:

Row Cals

P: Deficit Pushups or Ring Dips  F: Dips or Pushups

*Partner A completes 12 Row Cals while partner B completes Push.  Partners alternate for round of 11.