Workout:
"Tail Pipe" and then some
R1
P1: Row 300m
P2: Hold Ring Support until P1 finished
Switch positions, repeat to complete the round
R2
P1: Ride AirDyne 30 calories
P2: Hold 2x 53# KBs in Rack position until P1 finished
Switch positions, repeat to complete the round
R3
P1: Ski or Row 300m
P2: Hold FLR on Rings, feet higher than hands until P1 finished
Switch positions, repeat to complete the round
R4
P1: Row 300m
P2: Hold Slosh Pipe overhead until P1 finished
Switch positions, repeat to complete the round
REST ONE MINUTE
Dead Hang for max time
Rest 2 minutes
Dead Hang for max time
Rest 2 minutes
KB Rack Hold @ 2x 53# for max time
Rest "some"
Slosh Pipe overhead hold for max time
Then:
Cool down