WARM-UP:
3:00 Easy Machine
3 x
10 Scorpions
20 Mountain Climbers
10 Scap Push-ups
STRENGTH:
Ring Muscle-up/ Strict Dip:
5 x 1-3 Ring Muscle-ups, Rest as needed
-or-
5 x 3-5 Strict Dip, Rest as needed
*may scale to band or add weight
CONDITIONING:
3 x (For Max Total Reps)
1:00 Push-ups
1:00 Box Jump
1:00 Calorie Machine
1:00 Rest