WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
MUSCLE UP
HIGH RINGS: WEIGHTED, STRICT, KIPPING, CONSECUTIVE REPS
LOW RINGS: FALSE GRIP, TRANSITION WITH/WITHOUT BANDS, JUMPING
BAR MUSCLE UPS
(IF YOU DON’T HAVE A WEIGHTED PULLUP AND/OR
WEIGHTED RING DIP CONTINUE TO WORK ON
PULLUPS AND/OR DIPS) WITH A 3X5 OF EACH

WOD:
TABATA BURPEES
TABATA ROW CALORIES
TABATA HOLLOW ROCKS
800M RUN
STATIC HANG

RECORD TOTAL REPS, 800M TIME, STATIC HANG TIME

COOL DOWN:
INSTRUCTOR LED