DYNAMIC WARM-UP
3 sets:
1:00 calorie row
:45 banded pull aparts
:30 knee push-ups

RING DIP REVIEW
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.
Kipping ring dip practice Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute banded or strict dips as needed.

RX & INTERMEDIATE

EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.

BEGINNER

EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.

4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10

3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts