Movement Prep:
2 Rounds of Tabata

  • Contralateral Dead-bug
  • Reverse Plank
  • Ipsilateral Dead-bug
  • Superman Hold

Warm-up:
2 Rounds of...

  • 10 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Good Mornings
  • 10 Sit-ups
  • 10 Ring Rows
  • 10 Ring Dips
  • 10 Calorie Row

Fun:

  • 10 Min Hooverball

Skill:

  • High Box Jumps
  • Ring Muscle-up Negatives

Workout:
5 Rounds for time

  • 10 Box Jumps (34/28)
  • 5 Ring Muscle-ups (sub Row + Transition + Dip)