General Warm-Up
Grab Light to Medium Weight KB and complete 2 Rounds:
KB Halos x 10 / Direction
KB Windmills x 5 / Arm
Single Arm Seated KB Strict Press x 10 / Arm
Single Arm KB Bottom’s Up Carry x 100 Feet / Arm
Supine Plank Hold x :30
A.
Four sets of:
20-30 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
https://youtu.be/HHyhAp5cn48
Rest 60 seconds
B.
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Lateral Parallette Jump-Overs
12 Dumbbell Push Presses
Max Reps of Wall Walks