DYNAMIC WARM-UP | 4:00
1 set:
1:00 burpees
1:00 run, row, bike, or ski

LOW RING MUSCLE-UP PRACTICE AND WORKOUT PREP | 8:00
False-grip ring rows Maintain false grip and pull the rings deep to the sternum.
Ring support (top of the dip) Support body on the rings. Rings tight to the body.
Ring dip Full range of motion ring dip.
Low ring muscle-up transition drill Use legs to push body through the transition. Keep rings tight to the body. Lift hips up as athlete pulls to the rings.

RX

10 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 bike
– Rest 2:00 between rounds.

INTERMEDIATE

10 rounds for time:
300-m run
OR
300/400-m row
OR
600/800-m C2 bike
– Rest 2:00 between rounds.

BEGINNER

10 rounds for time:
200-m run
OR
200-m row
OR
400-m C2 bike
– Rest 2:00 between rounds.

2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch