DYNAMIC WARM-UP | 8:00
3 sets:
Run 200 m
10 band or pvc pass-throughs
10 band or pvc around-the-worlds (5/side)
10 shoulder taps
10 hollow rocks

STRICT RING DIP REVIEW | 6:00
Jumping ring dip Elbow below the shoulder at the bottom, strong jump to lockout arms at the top
Ring support hold Elbows locked out while pulling the rings close to the body
Bottom of ring hold Shoulder below elbows, rings, and elbows hug the body
Strict ring dip practice Athletes should be focused on keeping the rings as tight to the body as possible. Think "elbows to the rib cage." Use banded or box assistance as needed.

STRICT HANDSTAND PUSH-UP WARM-UP | 5:00
1-2 sets:
5 handstand push-ups (or scaled variation)
10 sit-ups
*Handstand push-ups or the scaled variations should be performed in unbroken sets here and should look smooth.

RX

For time:
15-12-9:
Strict handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.

INTERMEDIATE

For time:
9-6-3:
Strict handstand push-ups
*Complete 15 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 15 sit-ups after each set.
15-12-9:
Push-ups
*Complete 15 sit-ups after each set.

BEGINNER

For time:
15-12-9:
DB strict presses
*Complete 10 sit-ups after each set.
15-12-9:
Box dips
*Complete 10 sit-ups after each set.
15-12-9:
Push-ups
*Complete 10 sit-ups after each set.

Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses