WARM-UP

Hinshaw Warm Up

WORKOUT  PREP

2 sets:

• 100m Run (build in pace)
• 5 Air Squats

“HANSON”

FIRE

4 Rounds for time (18min cap):

• 400m Run
• 40 Air Squats

WATER

• 30 Air Squats

EARTH

• 300m  Run
• 20 Air Squats

ACCESSORY

Ring Muscle Up Practice!

• Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.
• Advanced: practice ring muscle-ups
• Beginner/Alternative option:
  • 3 sets:
  • 10 Ring Rows
  • 10 Bench Dips