Relaxed hang/Active hang/Pull/Hold/Lower/Active hang/Relaxed hang x 1-3 @ 3sec in each phase
Ring support hold x 15-30 sec (turn rings out but only as elbows remain completely locked out)
Hollow rocks x 25-35 reps
400m KB Carry (53/35) *must be held at side
30 Push -ups
40 Goblet Squats (53/35)
Finish with one last 400m KB Carry.