SKILL
Ring Muscle-up
——ADVANCED—
5 x 3-6 Ring Muscle-ups, rest as needed
*Add an extra dip on every rep
——INTERMEDIATE—
EMOM 10 of:
1-3 Ring Muscle-ups
—-BEGINNER——
Coaches Choice Skills and Drills
CONDITIONING:
For Max Calories
EMOM 20 of:
ODD: 10 Push-ups + 20 Double Unders
EVEN: :40 Max Calorie Row
*Athletes can share rower and alternate rounds
