A. 12 Min YGIG Tof3-4

Rope Climb with or without legs


B. 2 Sets YGIG

20 Sec Rings Support Hold Turn in&outs

after do

3 Sets r90S

5-10 Ring Push Ups with Turn Out and 5 Sec Eccentric


C. 4 Sets YGIG but rest 60S minimum

10 Sec Loaded HHold or advance in progression directrly into 20-30 Sec regular HHold