PERFORMANCE
1.) 3 SETS
1 Ring Kip Swing + 1 Hips to Ring
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Dynamic Ring Swing + 1 Ring Muscle-Up
-Rest As Needed b/t Sets-

FITNESS
1.) 3 SETS
3 Scap Depressions/ Retractions + 1 Burpee + 3 Kip Swing
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Kip Swing + 1 Pull-Up + 1 Push-Up
-Rest As Needed b/t Sets-