Skills –
6x15s ON/15s OFF – Hollow Holds
3x30s ON/15s OFF – Plank Hold
6x10s ON/15s OFF – HS Hold (Sh Taps if able)
5-7m HS Hold/Walk Practice

Then,
5rds for total reps:
30s Max Calorie Bike
30s Rest
30s Max AKB Swings (53/35)
30s Rest
30s Max HRPU
30s Rest

“People who know little are usually great talkers, while men who know much say little.” – Jean-Jacques Rousseau