Death by Strict Ring Dips (Start at 3 Reps)
Death by Strict Pull-ups (Start at 3 Reps)
Death by Pike Sit (Start at 10s add 5s each minute)
10:00 Timecap for each piece, rest until 10:00 runs out
Scale to get at least to 7th minute (you may start at 1 rep if needed)
Add weight or start with the first set higher than 3 if you think you will get to 10th min.
Competitors:
30:00 Steady pace cardio
Row/Bike/Run
10:00 Mobility and joint flossing
Choose one area that bothers you and spend 10:00 mobilizing it.
