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: