A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes
A. Done,
B. Subbed 60xSDHP. 24/16/14.
A. Completed
B. 7,7,8
A. I don’t own rings yet, so did Supine Bar Rows and Hollow Holds
B. Airdyne 600 meters, Pull-ups 20/20/20
Awesome subs!