Level 1

EMOM for 10 minutes. For total Ring Rows

3 Burpees

Max ring rows with a step back from rings

Level 2

EMOM for 10 minutes. For total Ring Rows

3 Burpees

Max ring rows feet a step (or more) through rings.

Level 3

EMOM for 10 minutes. For total Ring Rows

3 Burpees

Max ring rows feet elevated

Level 4

EMOM for 10 minutes. For total Ring Rows

3 Burpees

Max ring rows feet on 24” Box

Motivation

Strength

Back Squat 3 x 5 @ 80% of your 5 RM

Make sure to write what you do today down, or we can’t help you get awesome.

Mobility:  Lacrosse ball on traps 2 min per side, banded shoulder stretch 2 mins/side