Warm-Up/ Dynamic Flex:
– 2 Min Run, Ride or Row
– Knee Hug, Quad, Cradle
– Inchworm
– Bear Crawl Fwd/ Bwd

PreHab: 3 Rounds
1a. 10 Band Pull Apart
1b. 10 Cuban Press
1c. 10 Dislocates (5 Over/ 5 Under)
1d. 10 Sec. Dip Hold on Rings

Gymnastic Skill: 12 Min EMOM
– 3 Ring Swing + 3 Ring Swing Pull to Hip
– 3 Floor Kip
– 3 Ring Dips (with Kip)

OR

12 Min EMOM:
– 1-2 Strict MU/ MU

MetCon: For Time
– 30 T2B
– 30 HSPU
– 30 Burpees
– 30 Abmat Sit Up
Rest 3 Min
– 20 Rep Back Squat @ 60% (unbroken)
Rest 2 Min
– 400m Sled Drag @ 40% BW

Recovery:
– Banded Ham/ Hip
– Wall Piriformis

BONUS:
– Banded Leg Curl x 100