A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top
B) 3 Sets
Chin Over Bar Hold x15-20 Sec
Hollow Body Rock x20 reps
Single Arm Ring Push-up Hold x15 sec ea.
C)
3 Sets, ea. For Time Of:
300 m Row
rest 30 sec
300 m Row
rest 3 min
*Score the total time to complete both 300m rows including rest.
**Sprint ea. 300 m row
rest approx. 5 min after last set, then do:
2 Rounds For Time:
20 Push Press (115/75)
20 Box Jump Overs (24″/20″)
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