General Warm-up
Two rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
30 Second Pull-Up Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
Conditioning
For time, partitioned any way:
50 Strict Pull-Ups
100/80 Calories of Rowing
100 Wall Ball Shots