Scap and Pull Warm Up #1
10 Scap Ring Rows
8 Ring Rows (with :02 hold at top of each rep)
15 USSR Swings (light-moderate)
L-Sit Ring Hold* (5 x :15-:30)
Accumulate :15-:30 seconds in a L-Sit between sets.
*While at the top of a Ring Dip position lift your (straight) legs to a 90 degree angle and hold them there.
Rest 2:00 Between Rounds
Focus on quality movements and working with intention and mindfulness. Quality of movement is far more important than speed.
Rest as needed, followed by 1 Set:
100 Banded Push Downs
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