A. 3 rounds:
10 sec max hanging hollow hold
20 second rest
10 sec max hanging arch hold
20 sec rest
B. On the minute for 12 minutes:
Odd 2-3 strict chest to bar pull-up
Even 3-5 strict leg raise from hollow
C. 10 minutes alternating reps with a partner:
100 back extension
80 push-ups
60 dips
20 hinge row
Nippe