Partner Warm Up:
1 set:
P1: 1:00 bike
P2:
:30 alternating shoulder taps
:30 kang squats
1 set:
P1: 1:00 bike
P2: :
20 top-of-ring support hold.
:10 rest
:20 bottom of ring support hold (feet on the ground)
1 set:
P1: 1:00 bike
P2:
:20 top-of-ring support hold
:10 rest
:20 bottom of ring support hold (feet off the floor)
Skill Work:
5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.
WOD:
For reps:
1:00 KB swings (35/53 lb)
1:00 bike calories
2:00 KB swings
2:00 bike calories
3:00 KB swings
3:00 bike calories
Intermediate:
Same as Rx
Beginner:
For reps:
1:00 KB swings (18/26 lb)
1:00 bike calories
2:00 KB swings
2:00 bike calories
3:00 KB swings
3:00 bike calories
Movement scaling options:
KB swing: Load, eye-level KB swing, DB swing
Bike: Time
Cool down / Post-Workout Skill Work:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side