Family

Warm Up and Mobility

Strict or Bench Press
65% x 5
75% x 5
85% x 3
90% x 1-2
75% x 3
65% x 3

Or

Gymnastics/Skill
3 RNFT
Ring Dip Practice
Jump Rope Practice

Open Offseason
EMOM 6
3-6 Ring Muscle Ups
10 x Pistols + 30 Double Unders

“Summer”
AMRAP 10
100m Run
10 x Ring Dips
100m Run
10 x Deadlifts 225/155