Happy birthday Allison!

Skill AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid

positioning throughout) Tempo Ring Dip x 3
- 2 second pause at top and bottom

- Set rings low and self spot with feet

Sideways Inchworm x 5-10 steps / side
- Emphasis on hollow

Small Butterfly Circles x 5-10
- Focus on perfect hollow / arch position and moving through the core

- Scale with hollow and arch position for 3-5 seconds each x 5 reps Strength Alternate every 90 seconds for 4 total sets of each A.1: Supinated Pull-up (4x4) -tempo 30X0

-assist with bands or feet as needed

-full stretch at the bottom

-attempt to maintain hollow position throughout

-add weight if able A.2: Ring Dip (4x4) -assist with feet or band as needed

-add weight if able

-sub with rings if needed Metcon (AMRAP - Rounds and Reps) 12 minute AMRAP:

12 calorie bike

10 renegade row (5/arm)

8 box Jumps (30/24)

6 wall Walks

RX dumbbell weight: 40-45/25-30 Extra Work a: Dumbbell Waiter's Walk (3x 15 meters/arm) -elbow bent b: Handstand Shoulder Taps (3x3-5 taps /arm) - maintain mid-line

- utilize hardest variation while maintaining technique

- scale with weight shifting drills c: Dumbbell Triceps Skull Crusher (3x6 tempo 30X0) -Low Incline #workoutoftheday