Skill
Ring support/push up
Strength
Ring pushup variations 60 total
30 on rings (remember your body works as a lever, elevate yourself for less resistance)
30 on floor (mix it up)
Conditioning
Tabata Air squats
Rest 2 minutes
3 rounds
30 seconds atomic situps
30 seconds hollow hold
30 second right side oblique crunch
30 seconds bicycle kicks
30 seconds right sight oblique crunch