519/2018

A. Weighted dip; 5x4; rest 2 min
Used a 35lb KB for each set

B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x4 sets; rest 2 min
Done

C1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
Used 135lbs for each set

C2. Kipping hspu; 12 reps AFAP x5; rest 3 min
UB (:25) - UB (:30) - 4s (1:15) - 4s (1:25) - 6/4/2 (1:28)

D1. Bent knee hollow body hold; 20 seconsd x3; rest 40 sec
Done

D2. Plank hold on rings in external rotation and full hollow; 20
seconsd x3; rest 40 sec 
Done