7 mini band wall slides
10 alternating Y arm raises on a box*
50′ A skips + 50′ Sprint
50′ Butt kicks + 50′ Sprint
9 Hollow banded lat pull downs
3-5 reps on the Ring mu progression
10 Ring Muscle-ups
10 Jumping pull-ups@2sec down + 10 Box dips
10 Box supported ring Muscle-ups
5 Ring Muscle-ups
10 Bench Press @185/125
20 Ring Muscle-ups
400m Partner Carry
*Partners will work one at a time on the rings to complete 20 total ring muscle ups and then run together one partner must always be carrying the other. (For a COVID friendly version partners can run together carrying a medicine ball).
400m @mod-heavy, walking
Have fun here. Just walk and enjoy training!