Strength
Every 1:30 for 12:00, alternating movements:
- 8-12 Wall Facing Handstand Push Ups
- 8-12 Strict Chest to Ring Pull Ups or 10-20s False Grip Hold
Every minute, on the minute, for 8:00, alternating movements:
- 5 Ring Rows
- 3-5 Ring Dips
Conditioning
Complete as many rounds as possible in 12:00 of:
- 5 Toes to Bar
- 10m Press Drag
- 10 Hollow Rocks
- 2 Wall Walks
Optional Independent Work
3 Sets:
- 8-12 Seated Dumbbell External Rotations
- 12 Dumbbell Skull Crushers @ 30X0
- 10 Plank Rotations per side