WARMUP
EMOM x 6 MINUTES
MIN 1 – :45 Bike (EZ → Mod → Hard)
MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L
Into…
2 SETS
:15 ON/ :15 OFF
MOVT 1 – Hollow Hold
MOVT 2 – Close Grip Active Bar Hang
MOVT 3 – Ring Row
WORKOUT
AMRAP x 20 MINUTES
25/20 Cal Bike
6 Knees to Elbow
1min Single KB Suitcase Carry (53/35)
6 Strict Pullups
20 KB Hollow Flutter Kicks*
*L/R = 1 Rep
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