A) 4 sets – 10 alt. hollow candlestick roll to pistol
B) 6 sets – each round for time
– 10 hollow rocks
– 10 alt. pistols
– 10 perfect butterfly PU
– 5 TTB
—rest 90 sec.
C) 4 supersets
-10 hollow position pushups
-10 hollow ring rows
D) 4 sets – weighted planks – max hold for time and weight