WARM UP
3 rounds:
400 meter run
10 ring swings
10 ring dips
10 good mornings
SKILL
10:00 to establish max consecutive ring muscle ups
WORKOUT OF THE DAY
“Helen”
3 rounds for time:
400 meter run
21 kb swings (24kg/16kg)
12 pull ups
*Borderline sprint effort. Coach athletes to push the runs and hang on for unbroken sets.