WARM UP
3 rounds:
10 ring rows
:10 ring support hold
:10 ring dip hold
10 calorie bike
SKILL
Ring muscle up drills
10:00 practice
WORKOUT OF THE DAY
EMOTM 20:00:
-
10 bench/floor press
-
15/12 calorie bike
-
20 gorilla row
-
15/12 calorie bike
RX: (155/105) (24kg/16kg)
55+: (115/75) (16kg/12kg)
Lv2: (205/135) (32kg/24kg)
*For gorilla rows, athletes should hover kbs above the ground with back flat and row one at a time up to the hip. Score total reps completed.