Workout of the Day
Warm Up
6 min AMRAP for Quality:10/7 row cal
10 alt spiderman lunges
10 inchworm push-up
10 false grip ring scap pull-ups
Then...
2 rounds:
10 ring rows
5 low ring muscle up transitions
10 sec ring support hold
5 russian push-up
Then...
2-3 strict pull-ups
20 pulls on a rower for max cal in under a min
Gymnastics strength
Every 2 min for 5 sets:1-3 unbroken strict ring muscle ups - add weight as needed
01232025
15 min AMRAP:200m row
3 ring ring muscle up
200m row
9 toes to ring
Cool Down
2 min kneeling hip stretch1 min prone pec stretch
1 min cobra stretch
1 min kneeling hip stretch