EMOM X 12 MINUTES
A- FLR hold: 20-30 seconds
B- Reverse plank: 20-30 seconds
C- Alternating high leg hollow hold: 20 seconds for each leg
EMOM X 12 MINUTES
A- Ring row sit-back: 6 reps
B- Feet assisted ring muscle-up transition switches: 10 reps
C- Side plank with leg raise: 15 seconds each side
EVERY 2:00 X 6 ROUNDS
Option 1: 2-5 Strict ring muscle-ups
Option 2: 3 Ring muscle up negatives
Option 3: Feet assisted ring muscle-up
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