A) Accumulate 2:15 Hanging from bar w/ jerk grip in hollow pos.
B) 5 sets to find 5 rm weighted strict PU
-Then 3×5 at 80% of 5rm
C)4 min. Every 30 sec.
-6 TTB
rest 2 min.
4 min. Every 30 sec.
-5 Butterfly PU
rest 2 min.
4 min. Every 30 sec.
-4 CTB rest 2 min.
D) 5 sets of 10+15 sec. extended hold
-evil wheels/ab wheel roll out after each set immeditaly rollover and perfrom 15 arch ups