EMOM x9:
1. 10-15 ring swings
2. 10-20 seconds top of ring dip + 10-20 seconds bottom of ring dip
3. 30 seconds hollow hold
+
Ring muscle-ups progression
+
Every 2 minutes x 5 sets:
3-5 ring muscle-ups or progression
Easy calories for the remainder of the 2 minutes
For time:
400m run
25 push-ups
50 double dumbbell bent over rows
25 push-ups
400m run
OR
For time:
200m run
25 push-ups
50 double dumbbell bent over rows
25 push-ups
200m run
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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