STRENGTH

4-6 rounds: rest as needed between 1,2&3

1) 20-30sec D-Ball/Sandbag Hold + 5 High Box Jump
2) 10-30sec Ring Support + 5-10 Parallette Push-Up
3) 10-30sec Hollow Hold + 5-10 TTB

RPE 3 to 4

This is a combination of static and dynamic work. Tailor the time for static holds to fit your fitness level.