3 Rounds

1(on) 30 OFF

Row Cal

Ring Push Ups

KB Swings 70/44

Push Ups-Shoulders touch rings, body must move in unison with arms, the shoulder even with the wrist/elbow when locked out.

Rings should be 4-6″ of the ground

Strength

Barbell Bench Press

Every 3 Min

10-10

5-5-5

Everyone needs a spotter 

Movement Prep

10 Pike Push Ups

15 Ring Rows

20 DB Strict Press  (10 each arm)

20 DB High Pulls

20 Bent Over Rows