A) Emom x 12

1st- 35 sec hollow body hold

2nd- 35 sec Superman hold

*For hollw body holds, legs and shoulders should be raised off of ground just inches.

*Superman is relatively similar but instead of legs and shoulders it is chest and pelvis.

B) For Time

4 rounds

9 Thrusters 115/75

15 pull ups

9 Ring dips/parallel bar dips/Box dips

15 Sumo deadlift highpulls 70/53 53/35

*20min cap

*Thrusters should be more challenging than usual.

*scale pull ups as needed. Tempo ring rows and lightly banded strict pull-ups are great options.

*Sumo deadlift high pulls should go from ground to anywhere over pec height.

730 Vaughn St. Suites A and B
Hanford, CA 93230
contact: Paloma Levin (559) 380-8323/

Map - Location