A. 3 SETS
30 SEC HOLLOW ROCK
5 REPS RUSSIAN DIP
30 REPS ARCH ROCK
15 REPS PALLOF PRESS EACH ARM
https://www.youtube.com/watch?v=gHGLwQGvtxg
60 SEC REST
NOTES:
RUSSIAN DIPS
SCALING OPTIONS:
DO BENCH RUSSIAN DIPS
B.4 ROUNDS FOR TIME
CAP 15 MIN
10 REPS RING MUSCLE UPS
20 DOUBLE KB DEADLIFT HEAVY 24/32 KG
C. 5 ROUNDS
L SIT WORK
15 SEC L SIT HOLD ON THE FLOOR
30 SEC TUCK HOLD RING SUPPORT
REST 90 SEC
L SIT
https://www.youtube.com/watch?v=7Zpqwyyx7ek
TUCK HOLD RING SUPPORT