A) Level 2&3
E3M x 2 sets of each:
Station 1: 3 minutes of rope climb skill practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2: 3 minutes of handstand walk practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3: 3 minutes of ring muscle-up skill practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Level 1:
Every 90 seconds x 3 sets of each:
Station 1: strict pull-ups x 6-8 reps @ 21X0
Station 2: supine ring rows x 8 reps @ 2111
Station 3: handstand hold x 45-60 second
Station 4: L-Sit (or L-sit progression) x 45 seconds (accumulated)
- B) 2 rounds for reps
– 2 minutes of rowing for calories
– 2 minutes of 6 alternating DB snatches + 6 overhead walking lunges – 3/side (50/35)
– 2 minutes of rowing for calories
– 2 minutes of ring dips