Accessory work
Every 2 minutes, for 18 minutes (3 sets each) of
Station 1 – Supine Ring Rows x 10-12 reps
Station 2 – Handstand Hold x 60 seconds
Station 3 – Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Conditioning
Three rounds of
Row 500 Meters
20 Push-Ups
30-second Side Plank Hold (Left)
30-second Side Plank Hold (Right)