5 Sets of 3 Ring Dips: 30x1Use weight if doing the negatives are too easy and/or use the thinnest band possible to complete this strength.
10 Goblet Squats (55/35)
40 Double Unders
1 Minute of Plank (cumulative)
*20 Minute time cap
The video should represent the gyms personality of working hard and being a little silly.