1. Movement Prep/Activation and Increasing Heart Rate*
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)


2. Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
10 Double Unders

Cassie Lang

Freedom (RX'd)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8
 

Independence
3 sets:
16-12-8 (14-10-6)
Calorie Row
32-24-16
Double Unders
-Rest 3 minutes between sets-

Liberty
3 sets:
12-10-8 (10-8-6)
Calorie Row
36-30-24
SingleUnders
-Rest 3 minutes between sets-

• Target time each set: 3:30-4:30
• Time cap each set: 5 minutes

Week 3: Ring Muscle-up Progression

Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
- rest 1 minute between sets -

Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
- rest 1 minute between sets -

Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
- rest 1 minute between sets -

* Place one foot on a box, walk feet in, closer to the rig for less of an angle.

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)