1a) Ring Muscle-up Transitions x 40s of Practice
– Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set
1b) Gymnastics Static Hold x 10-20s
– Handstand Hold
– Ring Support
– Free Standing Handstand
This section will approx 15mins of work. Total rounds somewhere around 5-6. Rest as needed between movements.
400 meter Run / 500m Row / 500m Ski / 20-30 Assault Bike / 1+½ Stairs
7 DB Man Makers @50/30s
Banded Pulldowns: 3 x 20. Rest 60s.
Make a note of your achievements in 'Open Gym'