You will start seeing some bonus or accessory work planned. You are not required to do these (not that you are “required” to do any of this), it is just some extra programming for those looking to do some accessory work. Please note that where it says “non-coached”, it is meant to be done on your own time (before or after class). The Hall of Gains is open for business so lets make use of it!
21 calorie assault bike
15 overhead squats (95/65)
Spend some time practicing toes-to-rings before beginning the workout.
Substitutions for toes-to-rings:
Knees to chest (from bar)
Knee tucks (on floor)
A1) 10 ring rows
A2) 10 dips (bar or ring)*
If you can perform more than 10 unbroken strict dips, feel free to up the number of reps.
Superset A1 & A2. Rest as needed between movements and reps. Make the ring rows challenging, add a box under your feet if needed.