A) Coaches Choice Warm-up
B) 3 Sets
False Grip Ring Hang x10 Sec + False Grip Ring Pull-up x1 x2
Strict Handstand Push-up x5-8
*Do Ring Rows x5 if unable to perform ring pull-up.
C) Every 6 Minutes For 24 Minutes Do:
15/12 Cal Airdyne
12 Push-ups
10 Front Squats (95/65)
8 Cal Row
