WARM UP
3 rounds:
10 meter lateral shuffle left
10 meter lateral shuffle right
10 good mornings
Then, 3 rounds:
10 supine hip bridges
10 glute ham hip extensions
10 ring swings
SKILL
Against 10:00 clock:
For completion within first 5:00:
:30 low dip support
10 low ring turnovers
10 jumping ring muscle ups
Utilize remaining 5:00 to train RMU wherever athlete is at
WORKOUT OF THE DAY
E5MOTM 25:00:
5-3-1
Deadlift
Ring muscle up
RX: (315/215)
55+: (275/185)
Lv2: (365/255)
*If athlete fails to complete the sequence in the 5:00 window, the workout is over. Athletes must wait until the new 5:00 window opens before beginning their next round. Score total reps completed.