A) 4 attempts – Max Freestanding HS Hold in 4×6' box (scale against wall trying to keep toes off wall)
B) 4 sets of 12 – Perfect Ring Pushups
C) After conditioning: GHD Complex:
16 GHD to parellel
-10 sec. hold at parellel
14 GHD to parellel
-10 sec. hold at parellel
12 GHD to parelllel
-10 sec. hold at parellel
10 GHD to parellel
if you are feeling gutsy.. rest 5 min. and repeat