Thursday

Bodyweight EMOM for 15 minutes of:

First minute: 10 One legged BOX Squats alternating

Second Minute: L-Sit Max Hold

Third Minute: Ring Pull ups with false Grip 5-7 reps*

*If you are unable to do a strict pull up, then you will do a negative ring pull up.

Conditioning:

GHD sit ups

5 Sets of push ups @ 35% of max

Work on Scales for 10 minutes.