SKILL
Ring Muscle-up Strength
——ALL LEVELS——
3 x
5 Ring Transition Drill (Sitting on Feet)
:10 Ring Support Hold Top + :10 Ring Support Hold Bottom
*Move Slow on Ring Transition and focus on positions (and keeping rings tight)
——THEN——
ADVANCED: 10 x 1 Strict Ring Muscle-ups
INTERMEDIATE: 5 x (3-5 Strict Ring Pull-ups + 3-5 Strict Ring Dips)
BEGINNER/FITNESS: 5 x (6-10 Ring Rows + 6-10 Push-ups)
CONDITIONING:
EMOM 20 of:
Min 1-2: 30/20 Calorie Machine of Choice (RX+ = 36/24)
Min 3: 12 DB Bench @ 2×50/35 (RX+ = 2×70/50)
Min 4: 12 Goblet Squats @ 70/53 (RX+ = 106/70)
