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A. Ring muscle-up / pulling strength and skill work:

  • If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). If you’re not yet able to do pull-ups, skip to the next step.
  • 4 max effort sets of ring pull-ups, ideally in false grip.
  • 3 max effort sets of Bulgarian ring rows (https://www.youtube.com/watch?v=OxuYV7gf5IQ. The medicine ball is not necessary.)

B. Alternating with a partner:

12 minute AMRAP of:

250 row / Max effort push presses (95/65, or scale to about 50% of your max push press)

Switch roles.

Compare to Oct 16 2018.