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Easy AMRAP 8 min
:45 sec Jump Rope
10 Kneeling Shoulder Tap
5 Pike Compression
:5 sec Ring Support Hold
5 sec Ring Dip Hold
4 Rounds
50′ Handstand Walk
20 Toes To Rings
10 Strict Ring Dip
5 Box Jump (30/24)
Goal: Sub 16 min
4 Rounds
50′ Bear Crawl
15 Hanging Knee Raise
10 Jumping Ring Dip
5 Box Jump (24/20)
Goal: Sub 16 min
Barbell Hack Squat 3 x 10
Seated DB Strict Press 3 x 10
Notes: Superset Movement if you like.
Roll/Smash Upper Back
2 min
Lax Ball in Pec
:90 sec/side
