A) Towel b/n feet – 4 sets
– 3 Kip only
– 3 Kip + pull
– 3 Ring L-sit pullups
B) 12 min. every 2 min.
– 2-5 weight vest MU + 3-5 Dips (as able) – Do not change your form or go to failure (scale w/ weight and reps)
C) 15 Skin the cats, staying hollow throughout – break as desired
D) 100 GHD situps just to Parellel – break up as desired