Thursday, 24 September 2026
59 minutes ago
1 min read
Strength/Skill - Low Ring or Low Bar Muscle Transition Work:
On an 8:00 clock practice...
Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate) - Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip
Conditioning:
For time:
60-40-20-40-60
Calorie Echo Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women's Calories: 48-32-16-32-48)
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