Warm Up (conditioning)
2 sets (30 sec work/30 sec rest):

1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold

Strength Training (Time CAP: 15 min)
3 sets:

1) Hanging tuck + single leg extensions
3 reps with 5 sec hold on each leg each rep

2) 3-5 reps Strict Ring Dips with 5 sec pause at bottom depth

3) 5 reps Strict Toes to Bar

4) 15-20 sec Ring Support Hold

5) 3 Wall Walk with 5 sec hold

Cindy
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Cash Out
False gip:
3-4 sets max effort
https://www.instagram.com/p/CmWjw3JIipY/

+

Durante Core:
5 sets:
1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)

https://www.youtube.com/watch?v=xlHyy7LM4fM