- 2:00 Machine of Choice
- 12E Alternating Toe Touch in Plank
- 10E Alternating Scorpion
- 8 T-Push-Up
- 6E Samson Lunge w/Lateral Flexion
- :20 Hollow Hold
- :20 Back Extension Hold (Superman)
12:00 Alternating EMOM:
Minute 1: :10 Chin Over Bar Hold + :30 Bar Hang
Minute 2: :40 Wall Walk to Wall Facing HS Hold
Minute 3: :40 Hollow Hold
Minute 4: :20 Ring Support to :20 Bottom of Ring Dip Hold
20:00 AMRAP (25:00-45:00)
- 10 Burpees to a Plate (25/15)
- 15 Russian Twists w/Plate (25/15)
- 20 Alternating Lunges w/Plate (25/15)
Minute 1: :20E Couch
Minute 2: :20E Pigeon
Minute 3: :45 Seated Forward Fold