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0:00-0:10
Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each

Pre-Mobility: Banded hamstring flossing on rig x 60s on each side

Health and Fitness:
A. 0:10-0:30
A. Four sets of:

Weighted Chin-Ups x 2-4 reps (if you can not do weighted then do them without weight X 4-6 reps or negatives x3-5)
Rest 60 seconds
Ring Support hold (hold L-Sit on rings if you can support for desired time) x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B. 0:30-0:50
4 Rounds for time:
10/6 Pull-Ups or 12 Ring Rows
15 Wall Ball Shots (20/14 lbs)

Classic:

A. 0:10-0:30
A. Four sets of:

Weighted Chin-Ups x 2-4 reps (if you can not do weighted then do them without weight X 4-6 reps)
Rest 60 seconds
Ring Support hold (hold L-Sit on rings if you can support for desired time) x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B. 0:30-0:50
5 Rounds for time:
5 Muscle-Ups (for the advanced folks) or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

C. 0:50-1:00

Mobility: Foam Roll, Pigeon, spider man, up-dog