3 sets of:
10 Bench Dips (feet elevated for more challenge)
6 Strict Chin Ups
Then, 3 sets of:
10-20 sec Dip hold in top position of rings
10-20 sec Ring Row hold at top position (feet elevated for more challenge)
Max distance in 10 minutes of:
Sandbag Bear Hug Hold (80/55)
Note: Each time you drop the weight complete 3 Ground to Over Shoulder before starting the carry again.
3 minutes of:
Max KB Swings
– rest 2 minutes –
Tabata Intervals (8 Rounds of :20 Work + :10 Rest)
Single Kettlebell Strict Press (Alternate Arms Every Round)
Note: Complete all 8 rounds of a station before advancing.