Saturday, May 7
Warm-up
Warm-up
EMOM X 8
Minute 1: 10 False Grip Ring Rows + :20 Plank
Minute 2: 10 Banded Tricep Ext + 8 Samson Lunges
Minute 1: 10 False Grip Ring Rows + :20 Plank
Minute 2: 10 Banded Tricep Ext + 8 Samson Lunges
Warm-up
EMOM X 8
Minute 1: 10 False Grip Ring Rows + :20 Plank
Minute 2: 10 Banded Tricep Ext + 8 Samson Lunges
Minute 1: 10 False Grip Ring Rows + :20 Plank
Minute 2: 10 Banded Tricep Ext + 8 Samson Lunges
Gymnastics
Ring Muscle Up Progressions (Max reps)
10 Minutes working on Ring Muscle Up Progressions
Metcon
Metcon (Time)
16 RFT w/ Partner (I Go, You Go)
8 Ring Dips
10 American KB Swings (53/35lb) (24/16kg)
12 Jumping Lunges
8 Ring Dips
10 American KB Swings (53/35lb) (24/16kg)
12 Jumping Lunges
23 MIN CAP
Cool Down
:30 Standing Tricep Stretch/Side