Ring rows are a great tool for a full body pulling exercise. Pulling your own body weight is a great way of correcting muscle imbalances, improving midline stabilization, and building upper-body strength. Ring rows provide an early stepping stone toward harder skills, like developing the strength required to do a pull-up.
Warm Up: 10 min of:
100 m Walk/Run
100 m Shuffle (stretch)
10 Lunges (stretch)
10 Squats
10 Sit-ups
Skill: 10 min of:
Ring Row
Sit-up
2-4-6-8-10-8-6-4-2
AMRAP 10 min:
2 Ring rows
4 KB Swings
6 Squats
8 Mtn. Climbers
100 m Walk/Run
MOBILITY(target sore areas, and inflexible areas)