4 rounds of:
10-20s hollow hold or 8-15 hollow rocks
6-10 arch to hollow swings
10 L-seated wall leaning overhead shrugs
10-20s wall facing HS hold
5 strict Ring MU transitions feet assisted
6-10 false grip Ring Rows
2 sets of:
ME-2 strict HSPU/box HSPU/pike HSPU/Push Ups
directly into ME-2 DB Z-Press
Rest 90s
ME-2 strict Pull Ups (scale with band)
directly into ME banded Lat Pull Downs
Rest 90s
In 3min accumulate as many controlled good quality reps of strict knee raises/leg raises or T2B as possible
4 rounds of (28min running clock):
4min Row or Bike @ consistent pace
3min quality AMRAP of:
15-25sec. chin over bar hold (scale to banded or feet supp.)
20-40sec. bottom of push up hold (scale to hand elev.)
40sec. KB-hold each arm (20sec. Front rack pos. + 20sec. suitcase pos.)
3 sets of:
5-8 strict press with 3 sec. ecc.
rest 30-60 sec.
8-10 3-point DB-rows (each side)
rest 30-60 sec.
4 rounds of:
12 alt. Box step ups
8 push ups
12 air squats
8 alt. DB snatches
rest 1 min between rounds
4 sets
8 min rowing at a constant aerobic pace (try nose breathing if possible)
rest 2 min between sets
Goal is keep your stroke rate between 20-25 and match your previous row within 100-200m.