2 rounds 10 sec ring support hold- externally rotate arms, scale by standing on a band as needed 10 sec ring dip hold- forearms vertical, scale by standing on a band as needed 10 sec false grip ring row hang 20 sec pvc overhead hollow hold 20 sec pvc overhead arch hold

3 rounds 10 false grip ring rows 5 tiger bend push ups on foam roller 10 toes to rings

2 rounds 5 tempo false grip ring rows- 3 sec pull, 3 sec chest to ring hold, 3 sec negative, 1 sec pause between reps 5 tempo ring dips- 3 sec support hold, 3 sec negative, 3 sec dip hold, press up fast- scale by standing on a band as needed 10 hollow to arch rolls

3 rounds 5 pull to push drill- maintain false grip, keep chest vertical (don't lean into the rings) 10 tight transitions- start in the bottom of the dip with a heavy band. Lower through the transition without losing contact with the rings. Immediately pull back through the transition to the bottom of the dip. 10 swings- focus on length *Swings- this is a tough skill to teach, so do your best! As you swing into hollow/toes rise, focus on pulling the rings back to create more length. As you swing into an arch/heels rise, focus on pushing the rings forward to create more length. A cue that helps most athletes is to think about hiding your ears with your shoulders throughout the entire swing.

2 rounds 5 ring row transitions- start with feet directly below the rings, lay back into a ring row position, pull your chest to the ring and sit up to the bottom of the dip 5 pop slide push ups 10 ring support knee tucks- scale by standing on a band as needed

3 rounds 5 feet elevated muscle up negatives- keep the rings close and lower yourself as slow as possible 10 ring dips- scale by standing on a band as needed 3 skin the cats on low rings