2) Cycle through the following 2-4x
Single arm Barbell OH 1/4 rotations x 3-5*
L-sit or knee tuck on rings x :15-:20
Sandbag hold x :15-:30 - directly into pinch grip plate hold x :30
3) 16 minute Ladder
2-4-6-8-10....
HSPU- seated DB presses
C2B
Every 4:00 starting at 0:00 perform (400/350m Row or .6 mile bike- 1 round on bike minimum)
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