Part 1

 Back Extension Demo

*Just a quick tutorial on how to use the GHD machine to perform back extensions.

Part 2  

30 minute EMOM

Minute 1 – 15/12 Calorie Row

*A number you KNOW you could row in 30 seconds if you were going all out

Minute 2 – 5 Handstand Push Ups

An amount you could do within 30 seconds fresh

Minute 3

25 Sit Ups

*An amount you could do in under 45 seconds fresh