1) Every 5:00 x 8 sets:
Odd – 2 minutes Ski/Bike/Row/Run + 15/side Single Arm Dumbbell Push Press 50/35 + 20 Box Jump Overs 24/20
Even – 2 minutes Ski/Bike/Row/Run + 15 Push-ups + 20 Alternating Dumbbell Snatch 50/35
Scale as needed. Efforts should take no longer than 4 minutes, scale appropriately.
2) Ring Dips: 10 minutes Practice
Work on any facet of a Ring Dip.
3) Hollow Hold: Accumulate 3 minutes
Keep track of time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE