1 set:200-m run10 Samson lunges:30 PVC overhead squats (pause in the bottom):30 ring support hold:30 ring rows1 set:200-m run10 alternating spiderman stretches:30 PVC overhead squats (pause in the bottom):30 strict ring dips:30 strict pull-ups1 set:200-m run10 hamstring scoops/leg:30 PVC overhead squats (pause in the bottom):30 strict ring dips:30 strict chest-to-bar pull-ups
- RX -For time:30 ring muscle-ups
- INTERMEDIATE -For time:15 ring muscle-ups
- BEGINNER -For time:30 low-ring muscle-up transitions
Post-workout:3 sets:
5-15 GHD back extensions
- Rest as needed.
1 set:1:00 tricep lacrosse ball mash/side1:00 lat lacrosse ball mash/side