1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10yd Yard Bear Crawl

2. Workout Prep
3 sets:
20 second Row (workout pace)
40 second Row (easy/recovery)

"Spider Roll"

Freedom (RX'd)
Every minute (20:00)
200m/175m Row

Independence
Every minute (20:00)
175m/150m Row

Liberty
Every minute (15:00)
150m/125m Row

Target time each set: 38-45 seconds
Time cap each set: 50 seconds

Skill Progression (Low Ring Muscle Up):

Ring Transitions
- 10-12 minutes to practice -

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side