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A. Alternate 3 rounds of:

1 Pull-up negative

Max effort handstand hold.

B. 3 sets of 8-12 reps of plank hollow hold (3-5 seconds per rep) – focus on the hollow position and active shoulders. Can be done on parallettes or floor.

C. 3 sets of 8-12 reps of swing sets on parallettes.

D. 3×25 GHD hip extensions.

If anyone is sitting on the fence about the rowing competition this weekend, check out this video of a 96-year-old man qualifying for the world indoor rowing championships.

If you aren’t on Facebook, check out these photos from FrostFit here. You should be able to access them regardless of whether or not you have an account.