30 min EMOM. Cycle through the following movements, using one movement per minute.
-Max L-pull up in 15 seconds. scale to max L-Sit hold or tuck hold
-10 GHD sit up. scale to ab-mat sit up (Don’t work for more than 20 seconds)
– max HSPU in 15 seconds- can be scaled- ask your coach what progression is right for you. Doing hspu with a big stack of abmats is not gonna cut it!
Don’t forget to do your wrist series and calf raises!