|a) WARM UP:
Finish with :30s wall stretch.
a) 5 pausing ring rows (3s pause at top)
b) 3 pausing strict handstand push ups (pause on the floor) (scale: seated strict dumbbell presses – 5 reps)
a) 3 inchworms
b) 3 pausing strict ring dips (pause at top and bottom) (scale: band as necessary)
EMOM x 5 rounds (20 mins):