Accumulate 3:00 in an overhead Yoke hold. (hold kb’s) – You choose the weight.

and…

3 sets

Tricep kick backs  x 10 @ 2111

Tempo Dumbbell curls x 10 @ 2111

Tempo Dumbbell Z press x 10 @ 2111

Tempo Ring rows x 10 @ 2111

-then-

7 2-minute rounds of:

20-cal. row

Max rep GHD sit-ups

There is no rest between rounds.