Gymnastic Skill 10 - 15 Minutes:
Muscle Ups - We will spend some time going over grip, keeping your midline engaged, transitioning to over the rings, and lockout positioning (external rotation, instead of rolling your shoulders forward).
6 Rounds Each For Time OR Work Completed of:
90 Seconds To Work Getting As Far As Possible:
- 200m Row
- 5 Muscle Ups OR 10 Ring Dips
90 Seconds Rest
For classes larger than 16 - We will incorporate the Bikes. (YAY!!!)
Muscle Ups - No scale; if you do not complete all 5 in 90 secs, just get as far as you can each round.
Ring Dips - If you have to use more than a small purple band to complete your dips, you will do negatives instead, HOWEVER... you will complete as many negatives (lowering yourself as slowly as possible) in the remaining time left after your Row each round.