MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
Set 3
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
Set 4
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips

MOBILITY & SKILLS
Turkish Get Up – Ring Dip

CONDITIONING
“SOMETHING NEW”

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB