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
Ring Dip x4-6 @32×3
Pistol x4-6 ea. leg @33×1
Inverted Ring Hang x15-20 sec
C) 4 Sets, Ea. For Time Of:
350m Row
rest 30 sec
350m Row
rest 30 sec
12-9-6
Toes To Bar
Front Squat (135/95)
rest 5 min
