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

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.

EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
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