A) 6 sets – 40' waiters carry e/arm
B) 10 sets at a steady pace
-2-4 strict HSPU
-10 sec. hold at top
-3-6 kipping HSPU (open standard)
-10 sec. hold at top
-2-4 strict HSPU
C) 2 min. e/arm twisted cross
D) 150 hollow crunches in as few sets as possible