Warm-Up
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold
*Switch to 20 Alt Cossack Squats for last round
Strength
BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*
*Option for 12 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
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