WARMUP
3 SETS (7:00 CAP)
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
BEG – Practice Low-Ring Transitions
INT – Practice Jumping Ring Muscle-Ups
ADV – Practice Strict Ring Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)
DB Suitcase Lunges*
*L+R = 1-Rep
(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows
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