08.21.2018

Warm up:

2 Lengths Chameleon walk (forward/forward or forward/backward)
.20 – .30 handstand hold
10 Ring rows (slow and controlled)
.20 – .30 bottom dip position hold (elbows tight to body, feet on floor; to facilitate stretch)

Strength/Endurance:

5 Rounds (superset):
10 Seated floor press (AHAP)
Max reps consecutive Strict pull ups (overhand grip, opt. Ring pull up)
Rest approx. 3:00

Conditioning:

3 Rounds:
AMRAP 3:00
10 Ring dips
20 Russian kettlebell swings (AHAP)
rest 1:00

*score total rounds. Continue after rest period exactly where you left off*

Recovery:

1. Banded bully 2:00/

2. Straddle hip opener 3-4:00