Set 1
20 Strokes using arms only
10 Push-ups to Down Dog

Set 2
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
• Athletes should place feet on the ground during ring support drills
if they are unable to support themselves on the rings.

Set 3
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
• Athletes can use their feet to support them as they move up and
down on the rings.

Set 4
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips
• Athletes can use their feet to support them as they move up and
down on the rings.

Turkish Get-up Progressions:

Build up to workout weight
2 reps each side.

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

3 rounds for distance:
:30 Run Slow
1:00 Run Moderate
:30 Run Fast
2:00 Run Moderate
:30 Run Fast
- Rest 2:00