A. 12 min emom
1st Pull ups (add 1 rep to last week)
2nd 5 x box jumps
B. Every 1:30 x 4 rounds
1st 2 x rounds
10 sec ring support hold *
10 sec low catch hold
2nd 2 rounds
15 sec Lateral raises
15 sec hold
3rd 20-30 sec hollow hold
10 sec rest
20-30 sec superman hold
4th 20 side box step overs or 15 banded side steps (alt each round)
* scale the rings to dip bars
Manannan Fitness 