1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).
- Adv: 10/8 Legless
- Int: 10/8 w. legs
- Beginner: Technique + 3-4 Half Climbs

2) Handstand Push-ups: 4 x 5-6. Rest 60s.
- Strict or Deficit
- Kipping
- 1 Abmat Kipping
- Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.
3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.