WARM-UP -
Banded 7s
-into-
10:00 AMRAP
1:00 Machine
30 Single Unders
5 Kip Swings
5 Hanging Knee Raises
3 Inchworms
5 Heel Box Ring Dips (or
Push Ups)
GYMNASTICS RING DIP
Strength Option:
6 rounds alternating between
each skill: 30 seconds of
work/30 seconds of rest (6
minutes total)
Level 1: Elevated Push Ups /
Plank Hold on Elbows
Level 2: Box Dips [between
boxes] / Ring Support Hold
Level 3: Ring Dips / Ring
Support Hold
Conditioning Option
Criteria to be able to do this
option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict
ring dips each round
WORKOUT PREP -
1 set:
10 Double Unders
3 Toes to Bar
1 Wall Walk
WORKOUT - Dexter
Freedom (RX’d)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on
Rig