10 cal assault bike
10 ring dips
Scale the pistols and ring dips and each round make them progressively harder
3 sets of 20 GHD sit ups
With 1-2 rope climbs in between each set
Hook grip your bar – consider taping your thumbs for today’s lifting! Don’t let grip or sore thumbs be the missing factor in today’s lifting!
10 strict toes to bar
10 push-ups on low rings
Scale to knee raises and regular/box push-ups as required.