Rings and Things Workout
Circuit 1
Ring Dip (toe assisted as needed) x4
Ring Fly out x6
Archer Row x8 total reps (remain at top of row position extend one arm at a time to side looking to isolate rhomboids and lower traps)
Ring Row x10
10 minute controlled AMRAP
60s rest
Circuit 2
KB Goblet forward + backward lunge x4 per
Tall kneel step to low squat x6 leading with each leg
Goblet squat (heavier than clock lunges) x8
KB Swing (same weight has goblet squat) x10
10 minute controlled AMRAP
Half class starts on each
28 minutes with explanation
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