Movement Prep:

  • 2 Min. Calf Smash
  • 2 Min. Quad Roll

Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row

Fun:

8 Min Indian Run

Skill:

  • False Grip Muscle-up Transitions
  • Band/Buddy Assisted Muscle-ups

Workout:

12 Min AMRAP

  • 4 Muscle-ups (Sub 8 Ring Row + 8 Dips)
  • 200m Run

Scaled: Ring Rows and Ring Dips