A1. Ring Support
3 x :30, Rest :10

A2. Bottom of Dip hold
3 x :20, Rest :10

A3. Ring Muscle Up Negative
3 x 5, Rest 2:00

B. Push Press
4 x 6-8 (not TnG), Rest 2:00

C1. Legless Rope Climb
3 x 2-3, Rest :60

C2. Single Arm Row @ 20X1
3 x 8-10, Rest 3:00

+

2 Sets

5x
:30 Row @ 85%
:30 Rest
:30 Burpee to 6″ Target
:30 Rest

Rest 3:00 between sets

Leave a Reply

Your email address will not be published. Required fields are marked *