Fitness
A. Low ring play- 10 minutes
Ball up technique

B. 4 Minute AMRAP
10 Burpees
5 Rack or box dips
Rest 3 minutes
4 minute AMRAP
10 Cossack squats
10 KB swings, tougb
Rest 3 minutes
4 minute AMRAP
10 HR Push ups
10 Pull ups

Performance
A. Low ring play- 10 minutes
Ball up technique
Pass through/tucked back lever technique

B. 4 Minute AMRAP
10 Burpees
3 MU
Rest 3 minutes
4 minute AMRAP
10 Cossack squats
10 KB swings (70/53)
Rest 3 minutes
4 minute AMRAP
10 HR Push ups
10 Pull ups