Workout 1a
12 Min EMOM
Min 1 - Supermans Hold
Min 2 - Hollow Hold
Min 3 - Supermans
Min 4 - Hollow Rocks

Workout 1b
5 Rounds
DB Seated Z-Press - 20 (10EA)
Floor/Bench Single arm Bench Press - 20 (10EA)
Handstand Negatives - 20 (10EA)

15 Min Cap

Workout
Tabata 1
Bench SL Lifts - Alternate

Tabata 2
Strict HSPU's
Bench Dips

WOD
4 Rounds
15 Press Ups
20 Biceps Curls
25 Straight Leg DL

Tabata 1 - Single Leg Invisible chair hold
Tabata 2 - DB/KB Kneeling to standing - Right side
Tabata 3 - DB/KB Kneeling to standing - Left side
Tabata 4 - Jumping lunges

Tabata - 20 sec on/10 sec off

Workout

4 Sets
15 Single leg Foot Elevated Glute bridges (EL)
15 Single leg Deadlifts (EL)
15 Supermans
15 Bulgarian Split Squats (EL)

4 Sets
15 Handstand Negatives or Pike Press Ups
15 Tempo Press Ups
15 Bench/Chair Dips
15 Bench Press EA

Accessories WOD

4 Rounds for Quality
20 Glute Bridges
30 Single Bent Over Row (15EA)
1:00 Side Plank Each Side
30 Cuban Presses (15EA)
20 Cossack Squat (10EA)

Score = 1 rep for completion

5 Rounds
20 Bulgarian Split Squats
20 Hip Bridges
1 Min Wall Sit

10-12-14-16-18-20
Single Leg Deadlifts
L-Sits
30 Sec HSH