Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
L Sit 30-40 sec
B.
Deadlift
5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
C.
Two sets for times of:
500 Meter Row
Ring Dips x 30 reps
Toes to Bar x 20 reps
Rest 4-5 minutes between sets
Can Scale to
500 Meter Row
Push-Ups x 30 reps
Sit-Ups x 20 reps
