Test: Max Dead Hang
Super Set the follow for 3 rounds:
A) Scapular Retraction Holds – 20 seconds – Hold as at top of scap-up
B) Top Dip Hold, 5 secs
Bottom Dip Hold, 5 secs
3-5 Dips
* Dips can be done on rings, bar, bench
For time:
60 Row Calories
40 Walking Lunges
50 Kettlebell Swings
40 Walking Lunges
40 Push-ups
40 Walking Lunges
30 Goblet Squats
40 Walking Lunges