RX
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.

BEGINNER
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.

DYNAMIC WARM-UP | 12:00

3 sets:
A 1:00 calorie row
B :30 banded pull aparts
B :30 knee push-ups

RING DIP REVIEW | 8:00
Jumping ring dip
Ring support hold
Negativ ring dip
Bottom of ring hold
Kipping ring dip practice

POST-WORKOUT CORE WORK | 5:00
4 sets:
:20 pike-ups on the rower (scaling tuck ups)
– Rest :10
:20 sit-ups
– Rest :10

COOLDOWN STRETCH | 5:00
3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts