Warm up:
2 Rounds of
Row 100 m overhand grip + row 100m underhand grip
then
20 bar hang + 10 hollow rocks + 10 arch rocks + 10 alternating single leg v-ups + 10/10
then
2 Rounds of
Single arm banded lat pull downs
Arch rocks
Workout:
Every 6 minutes, for 30 minutes (5 sets) for times: 40 Calories of Rowing on Concept 2/ Airdyne 20 Wall Ball Shots 10 Bar Muscle-Ups /10 Strict pull ups + 10 Ring dips
Postworkout:
3 Rounds of: DB Split Stance Romanian Deadlift x 8 reps each leg Rest 60 seconds Kettlebell Biceps Curls x 8 reps Rest 60 seconds