Skill: Ring muscle-ups
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Every 2 minutes x 10:00 minutes:
1-5 ring muscle-ups or progression
30 skips or double-unders
Easy calories
AMRAP in 12 minutes:
6 renegade rows *on dumbbells: push-up, row, push-up, row
12 abmat situps
Back squat5X5Rest 2:3010 Banded arm wrestlers in between sets 3 sets:8 Chest supported DB Row 5 rounds:500m Row10 burpees over rower
2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle
20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min
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