Warm Up

3 Rounds
10 Air Squats
10 Hollow Rocks
10 Superman
10 Up Downs
20 sec Sampson Stretch each side

Workout of the Day

21-15-9 Reps for Time of
Ring Dips
Chest to Bar Pull Ups

Rest 3 minutes

21-15-9 Reps for Time of
Handstand Push Ups
Toes to Bar