Taken from CFVacavillenorth.com 1/11/12


Skill:   One Arm Ring Extensions (alternate arms).

Start in the bottom of your ring Push up or scale it on your knees. One Arm extends to a momentary hold. Work above the head and out to the side, one arm only at a time.  Keep your midline contracted and squeeze your lat on the support arm.  Maintain Hollow position and do not allow your lower back to sag.







Conditioning: 4 rounds:
– 5 Handstand Push Ups
– 10 Pistols (alternate legs)
– 400 m Run


Paul Mc:


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