WHITEBOARD/WARM UP
AMRAP 4 of:
8 Burpees to a Plate
8 Plate Ground to Overhead
QUALITY TIME
Ring MU Progressions (See coaches note)
GET FIT
AMRAP 25 of:
100m S-KB Carry 53/35
10/7 Calorie Bike
3 Ring Muscle Ups
COMPETITORS EXTRA
30 Min Casual Run
15:00 out and back
Try to match exact distance/pace both ways
COACHES NOTE:
If you have MU crushers in class you can send them off to warm them up, then give them feedback during the workout. The rest of the class can go through a progress of: Ring Support, Dip Negative, Dip, Transition Drill through the Rings, Big Swing on Rings, then try to put it all together.
ATHLETES NOTE:
You an carry the KB any way you want during the workout. It could be a Farmer's hold down by your side, or set it up on your shoulder and run. If you don't have Ring MU yet, don't worry! You can complete BMU, Pull Ups, Dips, or even just Ring Support during the workout!
BODYBUILDING WORKOUT
Legs
- Front Squat (4 x 8-12 reps)
- Leg Press or Lunges (4 x 8-12 reps)
- Hack Squat (4 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (4 x 8-12 reps)