Skill
3×0:30 On/0:30 Off – Arch Hold on Stomach
3×0:30 On/0:30 Off – Hollow Hold on Hands and Feet
Conditioning
Fitness
15 Rounds, start next movement every 45 seconds:
- 2 Overhead Squats (OHS)*
- 3 Pull Ups
- 4 Wall Ball
Performance
15 Rounds, start next movement every 45 seconds:
- 3 OHS*
- 4 Chest-to-Bar Pull Ups
- 5 Wall Ball (consider going heavy)