Strength
A. 3 sets, not for time:
- 6-12 Strict Handstand Push Ups
- 6-8 Rolling Pistol Progression 1 or 2
- 6-12 Ring Pull Ups (maintain hollow body)
B. 3 x 8-10 KB or DB row each arm (heavy, use bench)
1 minute rest between sets
Conditioning
Tabata (0:20 on/0:10 off for 8 rounds) of each of:
- Row for calories
- Burpees
- Kettlebell Swings (53/35)
- Strict Pull Ups