5/side standing bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1
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A1. Close-grip bench press, 10-8-6, 30X0; :90 rest
A2. Ring rows, 3 x max unbroken @ perfect 2020 tempo; :90 rest
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Every :60 for 16:00 (4 sets of each):
1st: 10 alternating DB reverse lunges
2nd: 10 glute-ham sit-ups
3rd: 40 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
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3 sets:
:20 row sprint – absolutely all-out!
2:40 walk rest
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