a. Following a general warm up, adjust all of the rings to ground or box heights for ring push-ups
EMOM 15 minutes:
Even # Ring push-up, 3-5 controlled/strict reps
Odd # 10-20 Hollow rocks. Aim for 15-20 based on ability
Scale the ring push-up to partial depth or work a dumbbell push-up from ground
Alternate with a partner the push-ups and hollow rocks for rings availability
b. 1 effort only, Max reps
UNBROKEN / TOUCH N GO burpees
(6 inch touch above standing reach)
-Work with a partner who will count your reps.
If your body is still or you rest at any stage, your effort is OVER.
Upscale: Wear a weight vest (10kg)