WARM UP
EMOM for 5min complete:
6 bench dips + 8 ring rows + 10 air squats
Then,
Stretch
Then,
Practice each hold below for :10-:20sec
ADVANCED
STRENGTH
EMOM for 9min complete:
Min1: :20sec ring ext hold w/ alt knee tucks
Min1: :30sec dead hang
Min1: :40sec wall sit
INTERMEDIATE
STRENGTH
EMOM for 9min complete:
Min1: :20sec ring ext hold
Min1: :25sec dead hang
Min1: :30sec wall sit
BEGINNER
STRENGTH
EMOM for 9min complete:
Min1: :20sec FLR hold
Min1: :10sec dead hang
Min1: :20sec wall sit
ADVANCED
WORKOUT
10 pull ups
15R/15L windmills 30/20
20 glute bridges
30 wall balls 20/14
**4x – rest as needed; quality, not speed**
INTERMEDIATE
WORKOUT
10 assisted pull ups
15R/15L windmills 20/15
20 glute bridges
30 wall balls 14/10
**4x – rest as needed; quality, not speed**
BEGINNER
WORKOUT
10 ring rows
15R/15L windmills 5/2.5
15 glute bridges
20 wall ball ext.
**4x – rest as needed; quality, not speed**