MONTAG

A.

2 sets Band pulling left

6-8 /leg Kneeling* anti-rotational press @ 2222 (>I<I)

rest while partner works

6-8 /leg Lunging** anti-rotational press @ 2222 (>I<I)

rest while partner works

*Switch legs before switching partners

**Knee 2 cm above ground

***Repeat with band pulling right

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B.

8 minutes

20-30 sec. Handing Hollow Hold

20-30 sec. Hanging Right Twisting Hollow Hold

20-30 sec. Hanging Right Twisting Hollow Hold

*Rest as needed between sets, if grip strength goes then complete laying on floor

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C.

EMOM 10 - Teams of 2

40 sec. row

20 sec. transition period

*not putting the handle back properly is a 10 burpee penalty