WARMUP (10)
Dynamic Warmup
STRENGTH I (15)
Every Two Minutes For 12 Minutes
A. 5 Ring Swings.1 Strict Ring Muscle-up + 1 Kipping Ring Muscle-Up
D. 2 Ring Pull-Ups + 2 Ring Dips
STRENGTH II (15)
3 SuperSets
B1. 8 Double KB Front Rack Step-Up/Leg 20/18"
B2. Sorenson Hold w/Plate
ACCESSORY (20)
3 Rounds NFT
Hollow Hold w/Plate in Hand and Light Dumbbell
3 Pistols/Leg w/ 2" Pause at Bottom and 2" Pause at Parallel
12 - 15 Ab Wheel Roll-Outs
10 Jump Lunges AHAP
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