::Core | Skill | Warm-up::

Three sets for quality
A1. 10 Evil wheel roll-outs
A2. 10-15 Sec Ring support holds (elbows locked at top)
A3. 10-15 Sec Ring dip holds (bottom of dip)

Five rounds for time of:
5 Floor presses (feet up), 185/125#
10 Supinated pull-ups
15 Jumping air squats
Notes: As always, scale as needed with the guidance of your Coach to get the best workout.



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