Warm Up:
3 Rounds:
1 min Run(200m)-Bike-Row (Increase pace each round)
7 Ring Rows or Pull-Ups
7 Push-Ups
5 Low Ring Muscle-Ups or Ring Row+Jumping Dip

Workout:
SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY
TODAY CAN BE VEST OPTIONAL
Part1-
Bike Calorie: 10 sets of 10 Second Sprint with 50 Second Rest
Score is the total Calories performed in all of the intervals.
–Coaches Notes–
This is meant to be an all out go each round. 10 seconds is not that long to hold a sprint. Guys shoot for 6+ Cals EVERY ROUND, ladies shoot for 4+ Cals EVERY ROUND. How consistent can you be?
REST 5 MINS
5 Rounds:
10 Strict Ring Dips INT-Kipping Dip BEG-Bench Dips
10 Chest-to-Bar Pull-ups INT-Any Other Pull Up Pro. BEG-Ring Rows
–Coaches Notes–
Be smart about your rep counts per set with these movements. Ring Dips can be a fail and lose movement real fast. Don’t over reach for reps here, be smart even if you are using a band or doing bench dips. Same goes for the pull ups, pick a harder progression for you and be smart about your rep counts. This workout should take under or around 10 minutes so keep that in mind when deciding a progression.

**Optional Accessory Work**
Option 1:
Bulgarian Split Squat
3×12 Each Leg
Use either DBs, KBs, or go through them unweighted
Rest as needed between sets
Option 2:
Overhead Squat
5×5
Stay at a moderate weight and work on form
Rest as needed between sets
Option 3:
Banded Face Pulls ((Video Posted Below))
3×10
Use a Blue or Green band for these and really focus on slow and controlled movement in and out.