Warm-up
5:00 Bike/Row/Ski/Run (Easy)
Skill
A
3 Sets
0:30 Ring Support Hold
0:30 Ring Dip Bottom Hold
Rest 1:00 Between Set
B
Strict Hanging Knee to Elbow
3x10
Rest 1:00 Between Sets
C
Kipping Knee to Elbow
3x10
Rest 1:00 Between Sets
D
3 Sets of 1:30 Work…..
1.Toet to Bar
2.Knee Tuck
3.Hollow Hold
2:00 Recovery Cardio each set
Cardio
5 Sets:
3:00 Bike/Row/Ski/Run (Fast)
1:30 Rest Between Set
SMR