Row/Bike 15/12 Calorie or 200m Run
E3MOM x 12min (score is slowest time of the 4)
4 Rounds For Time: (16min cap)
15/12 Calorie Row/Bike or 200m Run
5 Wall Walks or 10 Handstand Push-Ups
20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
Rest 1min after each round
Core Isometrics
1min L-sit Hang (bar/rings)
1min Knee Bird Dog Hold Left/Right
1min Hollow Hold
1min Knee Bird Dog Hold Right/Left
1min GHD Sit-Up Hold
1min Hip Extension Hold
1min High Plank Hold
1min Low Plank Hold
