A) For 8 rounds perform:
L-Sit Hold, 5-seconds and 30 Secs Rest
B) 10 Rounds of:
8 Hollow Rocks
*Rest 10-seconds
C) Complete either:
– 10 Rope Climbs
– 30 Strict Pull-ups or Slow Lowers
– 60 Ring Rows
D) 7 Rounds of:
7 Kettlebell Taters, 20/12 kg
7 BSB Spin (each)
14 mins Cap time