A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms
B. CG Deadlift 10x3; every ;30 sec ; speed reps
C. 400m x 10 Run; Every 3 minutes on the clock, run...hold pace and build on the past
D. Single Legs Squats 3x10 each leg; ascending
E. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have!
Add On:
Legless Rope Climb Work
Hand balancing
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