8rds – 20sec ON/20sec OFF – Ring Support (top hold)

8rds – 20sec ON/10sec OFF – Hollow Holds

16rds – 5sec ON/5sec OFF – Push-up Holds (bottom hold/off floor)

5-7sets x 3-5reps HSPU – Practice the toughest versions for you

Then,

Battle Rope Intervals!

“A mistake is simply another way of doing things.” -Katharine Graham