A. 3-5 sets:
10 palloff presses on each arm
10 seated Cuban rotations near the wall
Time 2121
10 Russian push ups
20 sec ring bottom position holds
Rest 90 secs
B. 5 sets:
5 butterfly pull ups
5 butterfly chest to bar pull ups
All unbroken
Rest 90 secs
Scaling options:
10 butterfly pull ups or kipping pull ups
C. Every 4 mins for 3 sets:
60 secs max effort assault bike
15 kipping ring dips
5 wall climbs
Scaling options:
Scale ring dips with box dips between 2 boxes
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