Warm-Up 400m Group Run 2 Sets, For Quality30 second Tempo Air Squat (30×1) *3 seconds down, shoot up, no pause at the bottom)15 second Ring Support Hold5-10 Russian Push-Ups5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups10-15 second Chin Over Bar HoldStrength/skill ring muscle progressionsWorkout“Circle of Life”For Reps:20:00 AMRAP16 Wall Balls4 Ring Muscle Ups200m RunWallball: 20/14lbs (9/6kg)...Read More