Strength
Every 1:30 for 12:00:
- 6 Wall Facing Handstand Push Ups
- 6 Strict Chest to Ring Pull Ups or 10-20s False Grip Hold
Every 1:30 for 9:00:
- 5 Ring Dips + 5s Support Hold + 5 Ring Rows in a false grip
Conditioning
Complete as many rounds and reps as possible in 15:00 of:
- 5 Wall Walks
- 10 Toes to Bar
- 15 V-Ups
Rest 1:1 for the duration of 15:00.
Optional Independent Work
3 Sets:
- 6-8 Seated Dumbbell External Rotation
- 6 Dumbbell Skull Crushers @ 30X0
- 10 Plank Rotations per side