3 sets:
10 reps weighted curl-up
5 reps ring pull to low ribs
+
3 sets:
10 ring swings
10-20 seconds top of ring dip hold
10-20 seconds bottom of ring dip hold
+
10-minutes:
5 low ring muscle-up transitions
1-5 ring muscle-ups (spotted or jumping)
Teams of 2-3, 20 sets of 15-seconds on, 45-seconds off:
1. Row
2. Bike
3. Ski
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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