WARMUP
2 ROUNDS
10 Up Downs
10 Ring Rows
:30 Banded Lat Push-Downs
:15 Bottom of Ring Hold
Into…
2 ROUNDS
10 Burpees
10 Scap Pull-Ups
:30 Banded Lat Pull Downs
:15 Top of Ring Hold
SKILL
ON A 15:00 RUNNING CLOCK…
Practice Ring Muscle-Ups *
*Option to practice Pull-Ups/ Chest to Bars.
(No Measure)
WORKOUT
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees
(Score is Time)
OPTIONAL AFTER PARTY
1-2 SETS
10/10 Seated Single Leg Lifts
:25 Tricep Smash + :25 Lat Stretch*
:45 EZ Bike (Nasal Only Breathing)
*Place bar on rack at chest level.
-Rest as Needed b/t Sets-
(No Measure)
*This is a Remix of the NCFIT Classic, Devil In The Details.
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