Level 1
12 Minutes EMOM
Min 1 – 15-20 Seconds Superman Hold
Min 2 – 15-20 Seconds Hollow Hold
Min 3 – Ring Kip Swings x 3 + Hips To Rings x 3
Then
Tabata Assault Bike For Calories
Rest 1 Minute
Tabata Pushup
Level 2
12 Minutes EMOM
Min 1 – 20 Seconds Superman Hold
Min 2 – 20 Seconds Hollow Hold
Min 3 – Muscle-up (Achieve a Number you can sustain)
Then
Tabata Assault Bike For Calories
Rest 1 Minute
Tabata Pushup