(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep:10 Min
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Ring Rows
Fun: 10 Min
4 Minute Tabata with Partner
Hollow Hold Heel Lift
Gymnastics Skill: 10 Min
Ring Muscle-ups Transition
Note: The first video demonstrates a strict version of the transition and can be used for athletes who cannot support thier bodyweight in the ring dip or false grip.
This video show a more dynamic transition drill for athletes who already have or are close to getting their first muscle up.
Workout: 15 min
Scaling: Ring Rows and Ring Dips, Light snatch