WARMUP
AMRAP x 5 MINUTES
:30 BIke @ Start Light-Mod Pace
5/5 KB Bent Over Row
5 Up-Down to Target
10 Alt. KB Horn Taps
SKILL
10:00 RUNNING CLOCK…
Practice Strict RMU or Strict False Grip Ring Row
Immediately Into…
ON A 5:00 RUNNING CLOCK…
Practice Connecting RMU Together via Kipping or Transition Work
(No Measure)
WORKOUT
3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target**
:30 Single KB Front Rack Hold (R) (70/53)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)
-Rest 2:00 b/t Sets-
*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
**Target is 6″” above standing reach
(Score is Total Reps of MU or RR)
Share this page