Toes to Bar: Beginners do 7 hanging leg raises @ 2222, Intermed: 7 toes to bar (sets of two are ok) Adv: 15 unbroken
No rest
Ring Dips: Beginners do 10 sec negative x 2, intermed: 1-5 reps, Advanced do 31x1 x 2-7 reps (turn out at top of each dip)
Rest 60 sec.
KB Snatch x 12 50/70 lbs (6 per arm)
Rest 2 min.
4 sets
B. Row 200 meters AFAP
10 Burpees AFAP
5 sets
Rest 5 min.
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