1.) 1 Round (0:00-12:00)
- 400M Run
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’ Super Lunge
- 25’ Inchworm

* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.

3.) Skill Development: Ring Muscle-Ups (40:00-50:00)
10:00 Practice on Ring Muscle Up Progressions
- RMU Scaling (https://www.youtube.com/watch?v=kQVOD7wPIns)

* See workout notes below.

* Move immediately into stretching after this portion of class.

3.) (50:00-53:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Child’s Pose

E.S.D. Notes:
Start off conservative with your run pace (Slightly slower than 1-Mile) so that you can get right on each machine and move with a level of intensity instead of a mindset of survival. As the rounds go on, see if you can pick-up your pace and finish your rounds quicker after you’ve tested it and found a groove.

Gymnastics Notes:
Even if you have athletes in class that have ring muscle-ups, practicing the various scaling options will help refine technique and a better movement efficiency.