Warm Up
One set of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
then...
12 Alternating Curtsy Squats
12 Alternating Cossack Squats
12 Band Pull- Aparts



Mobility:
Shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps


Skill: 8:00 EMOM
min 1: gymnastics skill or drill of your choice

min 2: large PVC with KB balanced- overhead hold x 30 seconds- rack a PVC (thick ones) and take two red or yellow bands doubled up and hang a 18-26# KB off each end.

Some Ring stability drill examples:

https://www.instagram.com/p/By-zAluAsp0/
https://www.instagram.com/p/Bul-aDiA95c/
rings- transition and dips https://www.instagram.com/p/BpKyOShhuNW/


more drills in this document: https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit

WOD- interval wods provide some rest time but this one has your rest from the rower being manmakers. Give people a few seconds to transition off the DBs and back to the rower. We are still looking for a good push on the rowing so don't use this time to rest.

Every 4:00 for 3 rounds
row 500m/400m
remaining time max reps manmakers 40/25 30/20

*record total manmaker reps*
manmaker = row right + row left + push up + squat clean + press
focus on not opening up on the rowing of the DB- square up the hips. A wider foot stance helps and keeping the core engaged. Also hit the full extension on the clean to the press. That hip drive will help you move your DBs overhead.