5 sets of 3 Superman to Hollow (on Rings or Bar)
5 sets of 3 Superman/ Hollow/ Push down on Ring OR Bar
5 sets of 1 Superman/ Hollow/ Push down on Ring OR Bar/ Fast Hip Extension
5 sets of 1-3 Muscle ups (Ring OR Bar)
*All sets are for quality, aim to give your very best on each rep.
*Rest as needed between each set and exercise.
E.M.O.M x 16 minutes (6 rounds)
Min 1: 10 Air Squats & 7 Toes to Bar
Min 2: 10 Alternating Lunges & 7 Strict Handstand Push ups
Min 3: 6 Burpees & 15 Hollow Rocks