Every 2 minutes for 10 minutes
- 2-3 x Strict Ring Pullup from Deadhang with Flase Grip
Then very 2 minutes for 16 minutes
- 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)
Then, using a single Kettlebell, every 2 minutes for 12 minutes
- 10 x Alternating Single KB Bent Rows @ 20kg
- 10 x KB Pushups (tip Kettlebell and put hands on Ball)
- 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)
Then accumulate
30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)
Results: Done as shown. Heavier KB Rows would have been better.