3 sets as easy warm-up:
3-6/side half-kneeling bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:10-:15/side bottom of pistol hold
+
For completion/dip quality:
2-4-6-8-10 strict ring dips
10-8-6-4-2 heavy kettlebell swings
+
5 sets:
10 double KB front rack walking lunges
:60 rest
10 death march steps
:60 rest
+
3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
10/side 1-arm DB row
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
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