Hands and Feet Hollow Hold 3×0:30
For 4:00; 0:20 On/0:10 Off Arch Rocks
Alternate each movement EMOM for 30 mins:
First minute — Bench Press x 5-7 reps (heavy as possible)
Second minute — Walking barbell lunges x 10 steps (heavy as possible)
Third minute — Stone to shoulder x 3 rep (heavy as possible)
Choose weights that will be a challenge…these should not be easy sets…especially in the 2nd half of the workout.