Bodyweight EMOM for 15 minutes of:
First minute: 10 One legged BOX Squats alternating
Second Minute: L-Sit Max Hold
Third Minute: Ring Pull ups with false Grip 5-7 reps*
*If you are unable to do a strict pull up, then you will do a negative ring pull up.
GHD sit ups
5 Sets of push ups @ 35% of max
Work on Scales for 10 minutes.