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3 Way Hip Stretch x 3/side
Easy AMRAP 7 min
5 Low Ring Transition
5 Jumping Ring Dip
10 Lateral Lunge
10 Cal Row
Notes: Add weight to the lateral lunge if you like.
3 Rounds
10 Thrusters (155/95)
10 Ring Muscle Up
Run 400 meters
Goal: 15 Minutes or Less
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
