TUESDAY

Calf pumps,

Scorpions & bird dogs,

Shoulder activations

Torso rotation and ring dip technique

Btw: RR & RMU warm up

Gymnastics

10 Min EMOM Drills

·      1^st Min: Standing DB Torso Rotations

·      2^nd Min: Ring Dips

Looking for:

·    Maintain active shoulders

·    Strong braced core

WOD

16 Minute AMRAP

·   10 Ring Rows OR 3+ Ring Muscle-ups

·   10/8 Calories

·   30 Skipping single-unders

Remember to:

·   Fast consistent sets

·   Short recovery time