STRENGTH:
12 MIN EMOM
MIN 1: 16 HANGING L-SIT FLUTTER KICKS
MIN 2: 30 SECOND SUPERMAN HOLDS
METABOLIC CONDITIONING:
EMOM 20 MINUTES
MIN 1: 150 METER ROW SPRINT
MIN 2: 10 TOES TO BAR
MIN 3: 10 METER HANDSTAND WALK OR 3 WALL WALKS
MIN 4: 10 KETTLEBELL SWINGS 70/53 (AMERICAN)