WARMUP: 6 DK EMOM

1. 15 SCAPULAR PUSH UP+10 AIR SQUAT
2. 12 SCAPULAR PULL UP+ 10 REVERSE LUNGE

A) 10 DK EMOM
4 Tempo Back Squat (31X1) (%60)

B) 10 DK EMOM
6 Floor Press (%65-70)

C) 16 DK EMOM

1. 8-10 Strict Pullup (S1: 15-20 Ring or Parallel Bar Row)
2. 45-30″ HS Hold / (S1: Straight Arm Plank Shoulder Tap, S2: Knee Assisted Plank Shoulder Tap)
3. 16-12 Burpee (No Jump)
4. 30″ Hollow Hold

D) CORE

6 set: 45′ Max Alt Side V-up / 15′ Rest

(2 side for 3 sets)