1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
5 Scap Pull Ups
5 Ring Rows (1 sec pause at the top)

2. Workout Prep
1 set:
5/4 Calorie Assault Bike (workout pace)
3 Thrusters (focus on breathing)
2 Strict Pull-ups

AMRAP 16

50 Squats to Med Ball
10 Med Ball Thrusters (20/15)
5 Banded Strict Pullups | RX+ Strict

AMRAP 16

RX
25/20 Calorie Assault Bike
20 Thrusters (35/25)
8 Strict Pull-Ups

RX+
30/24 Calorie Assault Bike
20 Thrusters (45/35)
10 Strict Pull-Ups

Week 1: Ring Muscle-up Progression

Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)