Fitness & Performance

A. 10 min skill instruction:
Support on rings/Support in bottom of dip/Strict ring dips/Kipping ring dips

B. 8 min:
1 min assault bike/row @ gradually escalating pace
1 min assault bike/row @ gradually decreasing pace
-Into
7 min:
90s burpees, 6” target @ high effort
1 min burpees, no push-up @ recovery pace
1 min lunges, alternating @ recovery pace
-Into
8 min:
1 min assault bike/row @ gradually escalating pace
1 min assault bike/row @ gradually decreasing pace
-Into
7 min:
90s burpees, 6” target @ high effort
1 min reverse lunges, alternating @ recovery pace
30s/side side plank