A) Work to 3RM weighted Pullup (stay hollow) – Then 5 sets of 10 at 60% of 3RM
B) 5 steady rounds – focus on perfect movement, not speed
– 10 hollow/arch swings
– 8 strict ring dips
– 6 alt. pistols
– 40 sec. freestanding tripod HS hold
C) 10 min. practice freestanding HS hold
D) accumulate 120 situps