WARM-UP
Running Warm-Up…
3 SETS
:15 Butt Kickers
:15 High Knees
:15 Jumping Jacks
:15 Tuck Jumps
-:30 Rest b/t Sets-
*From here we will go into RMU teaching and progressions before starting the clock to practice.
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups*
STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups
STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up
STRICT RMU OPTION 3: False Grip Ring Row
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
1 Mile Run
20 Ring Muscle-Ups**
140 Box Jumps (24/20)
20 Ring Muscle-Ups
1 Mile Run
*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.
**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups
(Score is Time)
RMU OPTION 1: Jumping Ring Muscle-Ups
RMU OPTION 2: Chest to Bar Pull-Ups