3:00 Echo bike @ easy
2:00 Row @ moderate
1:00 Echo bike @ moderate hard
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Muscle-up prep
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
3 Single leg transition drill
+
Build to workout weight for the squat clean as needed
* Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
+
@ workout weight
10/7 (cal) Air bike
2 Squat cleans
6 Bar-facing burpees
2-4 Ring muscle-ups
10/7 (cal) Air bike