Strength
4 Sets:
- 2-4 Wall Facing Handstand Push Ups with a 2s pause at the top and bottom
- 2-4 Strict Chest to Ring Pull Ups with a 2s pause at the top and bottom
Scales:
- 2-4 Handstand Push Ups off box with a 2s pause at the top and bottom
- 3s Ring Pull Up Negative or 3s Ring Row Negative
Every minute, on the minute, for 14:00:
- 3-5 Ring Dips @ 30X0
- 6-8 Ring Rows with a false grip @ 30X0
Scales:
- 3-5 Ring Dips with feet on the floor @ 30X0
- Ring Row False Grip Hold with arms extended x 15-20s
Conditioning
Complete as many rounds as possible in 10:00 of:
- 5m Inchworm Side Walk per side
- 10 V-Ups
- 5m Inchworm Side Walk per side
- 10 Toes to Bar
Scales:
- Tuck Ups
- Hanging Knee Raises
Optional Independent Work
3 Sets:
- 8-12 Sidelying Dumbbell External Rotation per side
- 10 Dumbbell Overhead Tricep Extension @ 30X0
- 10 Turkish Sit Ups per side