High knees, heel flicks, squat walks, lunge walks, marchers, bear crawls with low hips, bear crawl with high hips
Walk through ring support superfriend scaling option
Min 1- 3 X muscle up/3 X ring dip with 6sec support/supported ring dip X 3 with 6 sec support.
Min 2- 6 hspu/ pike push up/ seated press X 6/6.
Min 3- 30sec gymnastic plank/Lsit
10/10 front rack lunges,
5-10 pull ups/c2b.
Optional emom X 5: 30 doubles, 15 doubles, :30 sec doubles