1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min row (easy pace)
10 Plate Floor Press
5 Lying Iron Cross (each side)
5 Lying Scorpions (each side)
5 Shoulder to Overhead (empty bar - build across)

2. Workout Prep
2 sets: (each)
5/4 Calorie Row
5 Push Ups
5 Shoulder to Overhead (build in weight)

Mean Green Rage Machine

Freedom (RX'd)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
(KG conv: 52/36)

Individual option:
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
50 Shoulder to Overhead (115/80)
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
(KG conv: 52/36)

Independence - Partner Workout
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
100 Shoulder to Overhead (95/65)
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
(KG conv: 43/29)

Liberty - Partner Workout
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row
60 Dumbbell Push Press (light)
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row

• Target time: 16-18 minutes
• Time cap: 22 minutes

Week 5: Ring Muscle-up Progression

Advanced:
Have athletes practice: Ring Transitions (with band)
- 10-12 minutes -

Intermediate:
5 sets:
Have athletes practice: Ring Transitions (with band/ugly squat position)
- rest 1 minute between sets -

Beginner:
5 sets:
Have athletes practice: Ring Transitions (ugly squat position)
- rest 1 minute between sets -

* Have athletes start from the beginning and progress within their limitations.

• Use heavier band
• Place legs on the ground (see video)
• Move feet back, add a plate for the dip.

• 1 min lacrosse ball pec smash (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)