| Warmup After a normal warmup Go through 6:00 EMOM Min 1-2: 10 kip swings Min 3-4: 10 kipping knee to chest Min 5-6: an easy amount of toe to bar Rx+ do bar muscle ups for toe to bar rest 2:00 6:00 EMOM Min 1-2 :10 top of support hold Min 3-4: :10 bottom of support hold Min 5-6: an easy set of dips/banded dips |
| Workout 9-15-21 Ring dipsĀ Toes to bar Arms only bike calories ladies go 5/10/15 on the bike Rx+ 8/12/16 bar muscle ups |
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