A1 10 Single Arm Cross Body RDL’s (per arm)....

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Strength

4 Sets

A1 10 Single Arm Cross Body RDL’s (per arm)

Rest 30 sec

A2 Single Arm OH Carry 50’ each arm

1 min Rest

Conditioning

3 Rounds

30 sec Max Effort

F: Bench Dips

P: Ring Dips

S: Ring Muscle Ups

Rest 1 min

30 sec Bike for Cals

Rest 1 min

30 sec Max Effot

F: Russian KB Swing

P: 53/35 American

S: 70/53 American

Finisher

3 x 20 Hollow Rocks

3 x ME Strict T2B

Competition

C1 3 x 10 Weighted GHD Back extension 2112 tempo

C2 3 x 10 Tuck Up and Hold (hold 15-12 seconds)

C3 3 x 8 Strict Toes to Rings