Movement Prep:
Wrist Series

Warm Up:
8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Glute-bridges + 20 Sec. Reverse Plank
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

Practice Jump Rope Remainder of 2 Min.

Skill/Strength:
10 Min EMOTM

  • Odd Min: 7 Ring Push-ups*
  • Even Min: 2 x Max Effort Tuck Hold

*Set rings no lower than 12 inches off ground and elevate feet to increase Push-up loading

Conditioning:
4 Rounds for Reps...

  • 45 Sec. Row for Cals
  • 15 Sec. Rest
  • 45 Sec. Double-unders
  • 15 Sec. Rest
  • 45 Sec. Push Press (75/55)
  • 15 Sec. Rest

Scaled:
Angle body for push-ups and leave feet on ground for tuck
Singles and light bar for workout