5 mins Free Style Rolling
2 rounds of: 1 lap Bear Crawl 20-30 Jumping Jacks 10-15 Scapular Push-ups 10 Lateral Split Squats/side at controlled tempo
New Training Cycle – RECORD YOUR WORKOUTS THIS WEEK AS WE WILL BE RETESTING!
Test Max # Ring Dips at strict  tempo.
Record data and info about what band was used, how much of the band was pulled through the rings, etc.
Part 2: A1. Deadlift 4 x 6-8 , rest 60 sec A2. Split Squat 4 x 6-8 , rest 90 sec *split squat: emphasis on driving off the lead heel.
Part 3: 12 min AMRAP:
- 12 Wall Ball
- 6 Shuttle Runs - wall to wall