A) Row or Air Dyne 10 min
10 min of mobility
B) EMOM for 5 min:
2 negative muscle ups (toe spot as needed)
C) 3 sets alternating:
False Grip Hang 10-30 seconds
Ring Front Support 10 – 30 seconds (the top of a dip)
D) 4 RNFT:
10 pistols
10 V-Ups
10 Handstand shoulder taps
