A) 4 sets:

– 6-8 Good mornings @ 30X1 tempo

– R30S

– 8-10 single arm presses @ 21X1

– R30S

– 5 roll to candlestick OR 10-20 hollow rocks

– R1-2M

 

B) 2-3 sets for times of:

– 500m row

– 25 ring dips

– 20 toes to bar

Rest 4-5 minutes between sets

 

C) 3 minutes accumulated in low ring FLR hold