a. 3x20 DB or KB Walking Lunges (AHAP).
b. Between sets of lunges, complete 3x12 Strict Toes-to-bar.
4 Rounds, For Reps:
:30 Ball Slam (30/20),
:30 Calorie Row,
:30 Wall Ball (20/14),
*Score total reps (keep continuous count for all 4 rounds).
5x3 False Grip Ring Pull-ups @ 3-2-1 Tempo. Set up false grip, free hang, flash at the bottom, pull so thumbs touch chest, hold for 2 count, negative for 3 count. Scale to 5x3 chin-ups on bar with same tempo. Use band to assist tempo work or ok to scale to 1-2 reps. Will work to get 5 sets of 3 in a row.