Tuesday, 28 March 2023

Conditioning: 3 sets

21-15-9*

Calorie Row

42-30-18

Double Unders

- Rest 3 minutes between sets

* Women’s calories: 16-12-8

Accessory: Ring Muscle-up Progression

Advance:

5 sets:

8-10 False Grip Ring Rows (inverted)

- rest 1 minute between sets

Intermediate:

5 sets:

6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

- rest 1 minute between sets

Beginner:

5 sets:

6-10 Ring Rows (feet lined up under the rig/pull-up bar)

- rest 1 minute between sets

* Place one foot on a box, walk feet in, closer to the rig for less of an angle.