Spend 2-4 minutes in Z1. What is Z1 you ask?
Then 5 min AMRAP of,
10 ring rows
10 air squats
Lax ball and banded shoulder mobility
Push Press – find a 5RM + 1×5@90%
This is a ME row, so hit this hard!
Gymnastics Tester 1
50 T2B Or 100 sit-ups AFAP
Write down set and rep scheme!