Warm-Up: 8:00 minute Cap
2 Sets, For Quality
:30 second machine choice
:15 sec L-Hang or Tuck Hang
:30 second machine choice
6 Supine Ring Rows w/1sec Pause at the Chest
:30 second machine choice
10/10 Single Leg Glute Bridge
Gymnastics
Rope Climbs
Every 2:00 minutes, 4 Sets
3/2 Rope Climbs
"Mitty"
Every 5:00 minutes, 6 Sets
20/16 Calorie Row
400m Run
16/12 Calorie Echo Bike
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories: Bodyweight Strength Conditioning
10-9-8-7-6-5-4-3-2-1, For Quality
Reps of Strict Ring Dips or Kipping Ring Dips
Seconds of Ring Support hold
Reps of Supinated Ring Pull Ups
Seconds of False Grip Ring Hang Hold
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