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
Easy pace between A and B to allow good movement quality!
400m Run / 400m Row or Ski / 1+½ Stairs
15 Box Jumps w. step down (61/51cm)
5 DB Man Makers (50/30)
- 25:00 Cap (total time)
Banded Pulldowns: 3 x 20. Rest 60s.
Make a note of your achievements in 'Open Gym'