Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse "gene pools" is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another "gene" controls that. It’s called "Epigenetic". A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetic is that we’re all born with it.
Forget what you were born with. And focus about what you can become.

Row Warmup
2 Minute Easy Row

30 Seconds Each
Single Unders
Lateral Squats
Single Unders
Wall Squats
Single Unders
Air Squats (Hands Overhead)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Couch Stretch: 45 Seconds Each Side
Barbell Ankle Stretch: 45 Seconds

Review "Good Length" for each movement.

Gymnastics Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-ups
50' Single Dumbbell Overhead Walking Lunge (Left)
30% Max Ring Muscle-ups
50' Single Dumbbell Overhead Walking Lunge (Right)
20% Max Ring Muscle-ups
Dumbbell: 50/35

DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
75 Single Unders

ROW
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Run
20 Shuttle Runs (10 Meters)

FRONT SQUATS
15 Double Dumbbell Front Squats