Warmup
Run to Sessions

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
“Bugatti”

Levels 2/3/4
Part one
Five Rounds
Hill Sprint
5 Kettlebell Snatches R/L
(4 – 24/16, 3 – 20/14)

Rest 5 minutes, then:

Part two
7 Minutes AMRAP
Burpees

Levels 0/1
As above, substitute 10 heavy swings for snatches.