A. 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 x5 sets; rest 2 min
B1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
B2. Kipping hspu; 15 reps AFAP x5; rest 3 min
C1. Bent knee hollow body hold; 25 seconsd x3; rest 40 sec
C2. Plank hold on rings in external rotation and full hollow; 25
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. Completed. Last 2 sets were tough, but done unbroken
B1. Used 185 again for all sets
B2. Unbroken for all. Last 2 sets were slower
C1. Complete
C2. Complete
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