Workout of the Day
Warm Up
5 minute amrap:9 ring hanging knee raises
7 bootstrap squats
5 inchworm push-ups
Then…
3 rounds:
10 second ring support
5 wall squats
10 second bottom ring dip hold
5 russian push-ups
Then…
2 rounds:
9 low ring muscle up transitions
6 hip to ring kip swing
3 russian dips
Skill Development
Every minute for 10 minutes:1-2 ring complexes
*One ring complex is one toes to ring + one ring muscle up + one ring dip.
Or
Every minute for 10 minutes:
1 seated / band assisted strict ring muscle up
07022025
30 rounds for time:2 bodyweight back squats
1 ring muscle up
Scale to
20 rounds for time:
3 jumping muscle up
2 bodyweight back squat