A) 2 min. Tabata w/ Hollow holds on rings
Rest 2 min.
2 min. Tabata w/ arch on holds on rings
B) 4 rounds at a steady pace:
-400 ft. shuttle run (50 ft. down and back x4)
– 4 TTB
– 4 CTB
– 4 Bar MU
(if you come off the bar b/n ttb and Mu = 100 DU)
* start and finish at pullup bar if able
C) Accumulate 100 Hollow Arch Seal Rolls (Hollow roll to left, roll back to arch, roll to right, roll back to right = 2)