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3xs:
10/8 Cal Row
10 Straight Leg Sit Up
10 Spiderman
20 Shoulder Taps
4 Rounds
3 Wall Walk
10 Weighted Sit Up
15/13 Cal Row
Goal: Sub 12 min
4 Rounds
:30sec Inverted Shoulder Taps or Plank Shoulder Taps
10 Weighted Sit Up Sit Up
15/13 Cal Row
Goal: Sub 12 min
4 Rounds
3 Wall Walk
10 Weighted Sit Up
15/13 Cal Row
Goal: Sub 12 min
4 Rounds
3 Wall Walk or 30 Plank Shoulder Taps
20 Sit Up
400m Run
Goal: Sub 12min
Notes: If you are unable to run you can sub it for 2min of jump rope or mountain climbers.
4xs:
:20sec Hollow Hold
:30sec Superman Hold
