| Warmup 3:00 EMOM :15 handstand hold (kick up) rest 1:00 3:00 emom :15 top of ring dip hold Then practice your own variations of the movements today and get ready to rock and roll! |
| Workout JT on a boat 1000/900m row Then JT 21/15/9 HSPU Ring Dips Pushups Then 1000/900m row |
| Cooldown 1:00 pec stretch 1:00 banded lat distraction x2 |
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