03 13 18

A. Pause FS: Build to H1

3 sec pause at bottom

 

B. q(3:00) [C2:30] x 6:

300m/250m Row

5 RMU or 25 Pushups or 15 Dips

 

C. 5RNFT:

0:20 L-sit or Hollow

16 Strict Presses (65/45)

 

L45: A, B(x5), C(x3)