Roll out, stretch and ice where needed for at least 20 minutes!
Then:
5 rounds for time of:
12 Toes Through Rings
9 Pull-up, Chest to Rings
6 Ring Dips
3 Muscle Ups
If you can't complete a muscle up, then either do progressions, work on developing the skill, or do the following scaled workout:
5 rounds for time of:
12 Toes Through Rings
18 Pull-up, Chest to Rings
15 Ring Dips
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