A. Four sets of:

Single Leg Romanian Deadlift x 6-8 reps/leg @ 30X1

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg @ 2011

Rest 45 seconds

B. In teams of two, alternate rounds to complete five sets each for time of:

15 Ball Slams (total)

15 Calorie Row

17.30 Gymnastics

A. 3 Sets of:

A1. 15sec. Ring Support Hold

A2. 15sec. Ring False Grip Hold

B. 5x 3-5 Strict MU, rest 120-180sec.

OR

5 Sets of:

B1. 3-5 False grip Chin Ups @31X0, rest 60-90sec.

B2. 3-5 Strict Ring Dips @30X1, rest 60-90sec.