WARM UP
EMOTM 10:00:
ODD: 5 ring swing + 5 toe to rings
EVEN: 10/8 calorie bike
SKILL
Strict ring muscle up drills
-false grip rows
-low ring turnover
-front roll to support
WORKOUT OF THE DAY
E5MOTM 25:00:
20/16 calorie bike (assault or echo)
12 pull up
12 bench press
20/16 calorie bike (assault or echo)
RX: (135/95)
55+: (115/75)
Lv2: (155/105) 25/20 calorie, strict pull up
*Athletes can adjust repetition targets as needed. Score total reps completed.