| Warmup Do the 10/10/10 rowing warmup Then: Do 1:00 of pallof presses/side Then: Go through a ring muscle up progression |
| Workout 18:00 AMRAP 1,2,3 ring muscle ups 5 burpees over the rower 10/7 cal row |
| Cooldown 1:00 pec smash 20 banded pull aparts |
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