| Skill RMU work 3 sets of Level 1: 3 tempo ring rows+3 toe spotted ring dips+ 3 ring row transitions Level 2: 3 ring pullups+3 ring dips+ 3 hip to ring kips Level 3: 1 SMU+2-5 kipping RMU |
| Workout 5 sets of 10 dumbbell box stepovers total 100m shuttle run 25 russian twists/side–ghd if you can |
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