November 9, 2019

A. 4 sets

P1 (1sps): BSSQ Plate hold with NF EJ (optional with rotation) until P1 is finished

P2 (1sps): 6-8 BBSQ into calf raise / 8-10 BSSQ jumps

P1&P2: Hollow hold 20 C&T to eachother (optional: rocking)


B. 4 sets

P1: Chin-up complex

Even sets: 3P5C Chin-up hold + ME

Odd sets: 3P5E Chin-up hold + ME

P2: Hollow holds / rocks


C. Complete in Partners 40-30-20-10

KB Alternating Thrusters

90°/180° Athletic Burpees 

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