Thursday, 26 February 2026

Gymnastics: Ring Muscle Ups / Strict Pull-ups

False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 min between sets. Elevate feet if able.

- Into...

EMOM 12:

Min 1: 8 Single Arm DB Row/per arm

Min 2: Max Chin Over Bar/Ring Hold (:30 cap)

Min 3: 6-8 Hanging Scap Circles in each direction

Min 4: Rest minute

Conditioning:

4 sets (for reps, each set):

1:00 Max Calorie Row

1:00 Max AbMat Sit-ups

1:00 Max Step Back Lunges

1:00 Rest