| Skill Work 3 rounds Level 1: ring active hang or swings+ring supports Level 2: ring to hip swings+transition drills Level 3: 5-7 unbroken ring muscle ups, focusing on catching high |
| Workout 12:00 AMRAP 10 reverse curls-2 sec tempo each direction 1:00 cardio of choice 10 banded side plank dip ups/side 1:00 cardio of choice rest 3:00 12:00 AMRAP 10 chinup grip ring rows–2 sec tempo each direction 1:00 cardio of choice 10 alternating single leg vups 1:00 cardio of choice |
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