A) Every 2:30 for 4 rounds:
10 Pendlay rows & 7-10 ring/bar dips
B) Every 3:00 for 4 rounds:
12 double db RDLs & 12-14 alt. front rack reverse lunges
C) 3 rounds for quality:
20 second hollow rock
20 second hollow hold
30 second rainbow planks
30 second plank hold
Rest 1 minute
