WARMUP
2 SETS
10 Supinated Banded Pull Aparts
5/5 Banded Crossbody Pull Aparts
10 Scap Pull-Ups
10 Hollow Rocks
Into…
2 SETS (3 SETS TIME PERMITTING)
:45 Bike
10 False Grip Ring Rows
10 Sit-Ups
SKILL
EMOM x 8 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
2-3 Strict (Banded) Pull-Ups
1-2 Strict Chest to Bars
1 Strict Ring Muscle-Up
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 30/25 Cal Bike
MIN 3 – :50 Max Ring Muscle-Ups
MIN 4 – 30 Sit-Ups*
MIN 5 – Rest
*20-30 Reps of GHD Optional
(Score is Total Ring Muscle-Ups)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Bike
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
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