SKILL:
Ring Muscle-ups
——WARM-UP FOR ALL LEVELS——
2 x
:10 Ring Support Hold Top
:10 Ring Support Hold Bottom
5 x
Ring Transition Drill (Sitting on Feet) ( https://youtu.be/BI9DL3EoNbM )
——ADVANCED——
8-7-6-5-4 Ring Muscle-ups (Rest as needed to remain UB)
——INTERMEDIATE——
E2MOM x 5: 4-6 Ring Muscle-ups
-or-
EMOM x 10: 1-2 Ring Muscle-ups
——BEGINNER/FITNESS——
Coaches Drills (Swinging Ring Rows, Russian Dips, etc.)
CONDITIONING/PUMP:
EMOM 15 of:
Min 1: 10 DB Bench Press AHAP + 5-10 Push-ups
Min 2: 10-20 Burpees
Min 3: Rest
