20250308 - Ring Muscle Up Skill Work & METCON

Warm Up:
2 Rounds
200 Meter Run
10 Ring Rows
5 Ring Transitions
8 Hollow Rocks
6 Inch Worms

Skill Work:
EMOM12
5-8 Banded Ring Dips
4-6 Strict Ring Dips
3-5 Ring Muscle Ups

METCON:
4 Rounds for Time:
400 Meter Run
15 Wall Balls (20/14)
12 Ring Pull Ups
9 Deadlifts (255/155)

Cool Down:
2-3 Rounds
Foam Rolling Quads - 1:00 per side
Seated Hamstring Stretch - :30 seconds per side
Alternating Scorpions - 10 reps