WARM-UP:
3 x
:30 Machine
:15 Hollow Hold
:15 Superman Hold
3 x
10 Reverse Lunges
5 Scap Pull-ups + 5 Kip Swings
STRENGTH:
5 x 3-5 Strict Pull-ups
*may add weight or use bands
3 x 10 Ring Rows (squeeze at the top of every rep)
CONDITIONING:
3 x For Max Reps:
1:00 Plate Ground to OH @ 45/35
1:00 T2B or Sit-ups
1:00 OH Lunge Steps w/ 45/35# Plate
1:00 Rest