Warm-Up
2 SETS
20 Jumping Jacks
:20 inactive Bar Hang
:20 Active Bar Hang
10 Jumping Air Squats
Into…
2 SETS
10 Scap Pull-Ups (:01 Hold @ Top)
10 Push-Up Negatives (:03 Lower)
10 Bootstrappers
10 Up-Downs
10 Groiners
Extended Warm-Up
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
10 Cal Bike
-Rest as Needed b/t Sets-
(No Measure)
Workout
5 SETS
ON A 3:00 RUNNING CLOCK…
25/18 Cal Bike
15 Toes to Bar
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
Optional After Party
FOR RECOVERY
2 SETS
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Child’s Pose
(No Measure)
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