A) 5 Sets:
90 Sec Row @ 80%
20-40 ft HS Walk depending on Skill Level, 30 sec HS Walk Practice
Rest 90 sec
B) 5 Sets:
90 Sec AD @ 80%
1-2 Rope Climbs
Rest 90 sec
C1) Push-Ups @ 55X0, 3×10, Rest 1 Min
C2) Strict PU @ 30X3, 3×4-6, Rest 1 Min
D) 5 Sets:
1 Min FLR on Rings
15 Sec Rest
10-15 Pikes on Rower
Rest 1 Min