Team Plank / Air squat
Partner 1 does 6 air squats as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.
15′ to work on being inverted (Handstands, walks, HSPU, frree standing press to handstand, Headstands, etc…)
10 -> 1 DOWNWARD LADDER RING DIPS / AIR SQUATS*
At the start and between every set, do 3 strict pull ups. Ring rows OK No Bands so that you can transition quickly
Scale for Ring Dips will be bands or box/bench dips
Roll Posterior and Quads
Lax Pecs and Shoulders