Thursday, October 11, 2018


A. 4 Sets:

A1. Prone Row x8; 3111; build

A2. Hollow Rock x15

B. 3 Sets:

B1. Chin over bar hold x20 sec

F: Top of ring row hold

P: Chin over bar Hold

S: Chest to bar hold

B2. L-Sit x20 sec

F: Tuck Hold

P: L-Sit

S: V-SIt or L-SIt


4 Sets High Effort:

Row 100m

Rest 90-120 sec

Score is Highest and lowest set