MASSIVE SHOUT OUT to Annie DeCrescente!!! Last week she found out she is now ranked #2!!! And tonight she fights in Knoxville, TN. She is on point for turning pro by the end of the year. May your gloves be heavy and your feet be light!

See: The Marietta Chalkfest is this weekend. This is probably the coolest thing the Square does all year.

Warmup
Jump Rope 3 Minutes

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
25 False Grip Ring Pull-ups
30 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box
3x 60sec pike stretch

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
3x 60sec pike stretch

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)
3x 60sec pike stretch

Conditioning
Levels 3/4
E2MOM 12 Minutes
3 Snatch Grip Deadlift
3 Hang Power Snatch
3 Drop Snatch
3 Back Squat

Level 2
Hang Power Snatch practice

Level 1
E2MOM 12 Minutes
Double Kettlebell Complex
5 Swing
5 Clean
5 Push Press
5 Squats

Level 0
AMRAP 12 Minutes
Single bell complex (all movements R, then all L)
5 Swing
5 Clean
5 Push Press
5 Squats