A. Ring muscle-up skill and strength practice:
- Beat swing practice on rings (stronger athletes can try the pull as well)
- 5 max effort sets of false grip pull-ups, hinge rows, or ring rows (pull yourself as high as possible on the rings)
- 5-10 sets of: 10 second ring support at the top, lower to a deep ring dip position, and hold for 10 seconds there. Modify to bar dips, ring push-ups, or parallettes.
B. For max calories:
2 rounds of: 40 second row (bike if we run out of rowers), 20 seconds rest (This is your test run, to set your pace for the next rounds.)
Rest 1 minute, then 10 rounds of:
40 second row/bike, 20 seconds rest.
Include the calories from your two pace-setting rounds in your total.