WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
MUSCLE UP AND STATIC HANG
HIGH RINGS: WEIGHTED, STRICT, KIPPING, CONSECUTIVES
LOW RINGS: FALSE GRIP, TRANSITION WITH/WITHOUT BANDS
BAR MUSCLE UPS ARE AN OPTION
(IF YOU DON’T HAVE A WEIGHTED PULLUP AND/OR
WEIGHTED RING DIP CONTINUE TO WORK ON
PULLUPS AND/OR DIPS)
AFTER MUSCLE UP, PULLUP, DIP WORK; MAX TIME STATIC HANG

WOD:
1000M ROW
50 BURPEES
800M RUN

COOL DOWN:
INSTRUCTOR LED