Warm Up

3 rounds at an easy pace

  • 200m Run
  • 30 Sec Burpees
  • 20 Plank Shoulder Taps

Muscle Up Training

  • 5×5 Tempo Pause Strict Ring Dips with 4 second descent, 3 second pause at the bottom. Use band if needed to maintain tempo. 1 minute rest between sets.
  • Accumulate 20 perfect Banded Ring Transition Drills. 3 hollow bounces before turning over for each rep. Hips should reach ring height for every hollow bounce and you should catch in a straight armed support. Pull the heels to the glutes in the turn over.
  • 3×20 Heel Drives. Legs straight, ankles together and glutes squeezed for every rep. Rest 60 sec between sets.


Complete 3 Rounds for time:

  • 1 Min Max Calorie Row
  • Rest 30 Sec
  • 1 Min Max Burpee Over The Rower
  • Rest 30 Sec
  • 1 Min Max Distance Handstand Walk. Scale To Max Rep Wall Walks.
  • Rest 3 Minutes