M-1: 4 Sets for Quality:
10 Single Arm Z Press/Side
10 Landmine Meadows Rows/Side
0:30-1:00 Hollow Hold/Hollow Rock
*Moderate weight, controlled reps.
*The goal is 1 full minute of Hollow Rocks, do as many as possible and then switch to a hold for the rest of the minute.
M-2: For Time:
15 Wall Balls
10 Burpees Over Ball
--10:00 Time Cap--
L2: Hanging Leg Raises
Modified Wall Balls
L1: Sit Ups
a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)
b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)
c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)