|15 reverse burpees/candlestick rolls using tight hollow position|
|A) 3 sets – Max reps strict pullups (rest at least 1 min. b/n sets)|
|B) Every 15 sec. until failure or 12 min.
– 1 Burpee Bar MU
* if you fail less than 4 min. time, rest 2 min. and repeat
|C) 4 sets of 10-15 as able – GHD situps w/ 3 sec pause at parellel on descent (stay in control!!)|