• Run: 3min

• Downward dog + plank: 5 each + 10sec holds

• Hang: 20sec

• Toe pulls (~RPE 7)

• Split squat stretch (kneeling version): 30sec / side

• Rest 1min

• Toe pulls (~RPE 7)

• Loaded butterfly stretch: 20lbs DB’s x 1min

• Pseudo muscle-ups (set rings to belly button height) x 5

10 sets (@ 0-2-4-6-8-10-12-14-16-18min):

*For both types of ring rows, use bent-leg stance and rings at belly button height, hanging directly down from bar roughly like THIS. See video linked below for how to use/rotate the false grip on rows.

• Push-ups (regular floor push-ups) x 6

• False grip ring rows x 3

• Regular ring rows x 3
  *Continuous from FG rows above - just let false grip go and get 3 more reps

• Bodyweight squats: 6p3s (6 reps, 3sec holds)

10 sets (@ 0-2-4-6-8-10-12-14-16-18min):

• Pull-ups: 2x

• Seated DB overhead press: 20’s x 4

• RDL: 25lbs DB’s x 1 rep at 5551 tempo (5s down, 5s hold, 5s up, 1s pause)

10 sets (@ 0-2-4-6-8-10-12-14-16-18min):

*For both types of ring rows, use bent-leg stance and rings at belly button height, hanging directly down from bar roughly like THIS. See video linked below for how to use/rotate the false grip on rows.

• False grip ring rows x 3

• Regular ring rows x 3
  *Continuous from FG rows above - just let false grip go and get 3 more reps

• Ring dips x 3
  *Half range of motion on first set 2 ease in

• Bulgarian split squat (back foot on bench) x 3 / leg

1 set:
*Rest as needed after strength rotation above

• L-sit (2sec) -> shoulder stand (10sec) -> L-sit (5sec)

• Twist flop: 1min

• Jackhammer: 20 breaths

• Walk: 5min+