1.Warm up

Jumping jack

Air Bike

 

2.Mobility

PVC Pass Through

Overhead Walking Long Lunge

 

3.Skill

Ring Swing

Ring Muscle up

 

4.Interval

EMOM 16min

ODD : 3 Ring Muscle up (A.Band B.Sit Row&Dip x 2 C.Row & Dip x3)

EVEN : 15 Kettlebell Swing (24/16)