Warm Up
Jump Rope
100 jumps • Rest 0s
Warm-Up Routine
Follow along • Rest 15s
Scapula Protractions
10 reps • Rest 15s
Wrist Forward Stretch
10 reps • Rest 15s
Wrist Backwards Stretch
10 reps • Rest 15s
Wrist Backwards Stretch
10 reps • Rest 15s
Round 1 • 3 Sets
Straight Bar Dips
10 reps • Rest 15s
Hollow To Gymnastic Tuck
10 reps • Rest 90-120s
Round 2 • 3 Sets
Assisted Muscle-Ups
5 reps • Rest 15s
Hanging Toe-To-Bar
10 reps • Rest 90-120s
Round 3 • 3 Sets
Ring Dips
10 reps • Rest 15s
Swing Lat Press
7 reps • Rest 90s
Round 4 • 3 Sets
Clap Push-Ups
7 reps • Rest 15s
Reversed Ring Flies
10 reps • Rest 90s