5 Tough Sets
Bench Press x 5
In Between Sets, Hollow Hold x 20 Seconds
Then
Level 1
3 Rounds For Time
25 Burpees (To Target)
3 Rope Climbs
Level 2
3 Rounds For Time
25 Burpees (To Target)
5 Rope Climbs
Optional Work
4 Sets
Ring Dip
Hold For 10 Seconds Bottom and Top Support
Rest As Much As Needed To Finish All 20 Seconds
3 Sets
DB Overhead Tricep Extension x 10