9/3/2016

A1. Ring FLR w/ External Rotation Bias - 3x:20, 1min rest

A2. False Grip Passive Ring Hang - 3x:20, 1min rest

B1. Bottom of Dip Ring Support - 3x:20, 1min rest

B2. False Grip Chest to Ring Hold - 3x:20, 1min rest

4 Rounds, HR between 135-155

400m Run

100' Farmer's Carry

:30 Bent Knee Hollow Body Hold

500m Row

50 Dubs

:20/side Plank Hold

39:05

Avge HR - 143

Peak (likely after the run or dubs) - 165