2R
-30 s compression leg lift pulses*
-10 pike squat with two bounces in both positions
5 min EMOM
-12 s L-sit
5 R
-odd minute: hollow body hold *
-even minute: rest
* Choose from 60, 48, 30, 24, 18, 15, 10, or 5 second holds by ability.
5R
-odd minute: bent arm hang with chin above bar *
-even minute: rest
*Choose from 60, 48, 30, 24, 18, 15, 10, or 5 second holds by ability.