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Bike or Row 5xs:
:50sec Easy
:10sec Hard
2xs:
:30sec/:30sec Banded Lat Stretch
:20sec Reverse Grip Hang
20 Alt. Shoulder Taps w/ a :01sec pause at the top of each rep
Workout Prime 1x:
8 Kip Swing or Ring Swing
:15sec Hollow Hold
:30sec Archer Hold
6 Hand Release Push Ups
4 Kipping Pull Ups
:15sec Hollow Hold
:30sec Archer Hold
2 Muscle Up or Low Ring Transition
For Time
30 Ring Muscle Up
Goal: Break No More than 7-8 times.//
Notes: Each time you drop complete 10 Cal Bike// ##Break No More than 7-8 times
5 Rounds
6 Low Ring Transition + Jumping Ring Dip
10 Cal Bike
For Time
30 Ring Muscle Up
Goal: Break No More than 7-8 times.//
Notes: Each time you drop complete a 200 meter Run// ##Break No More than 7-8 times.
For Time:
75-100 Hand Release Push Ups
Notes: Each time you break do a 200m Run. No more than 7-8 breaks.
Pec Stretch
2min per side
Hanging Hip Touches
20 reps
