A. Warm Up
4 length bear crawl
10 hollow rocks
10 superman rocks
10 burpees
B. Activation/skill work
10 min Cap
Accumulate 30 sec top of ring hold or top of ring Push Up
20 False grip ring rows, 1 sec hold at top
Accumulate 30 sec top of V-Snap
C. Strength
Strict Press (OT3min)
3x7-8 @ 11X1
D. Conditioning
10 sets
30sec on/off - picking up where you left off each round
odd 30 sec - KB FR Lunge alternating on spot @ 24/16kg
even 30 sec - KB Front squat