03 20 18

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