Warmup
Run to Sessions 2x

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 Typewriter Pull-ups
50 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)

Conditioning
“The MGM”
3 x 5 Minute Rounds
1 minute at each station
Rest 1 minute after completing all 5 stations

All levels
Sandbag Clean
10 Yd Fwd/Back Shuttle
Wall Ball
Row for Calories
Burpees