20250318 - Skill Work: Ring Muscle Ups & METCON

Warm Up:
2 Rounds
12 Banded Pull Aparts
12 Banded Pass Throughs
12 Banded Shoulder Dislocates

2 Rounds
10 Ring Rows
8 Ring Dips
6 Hollow Rocks

Skill Work:
EMOM8
5-8 Jumping Ring Dips
or
4-6 Strict Ring Dips
or
3-5 Ring Muscle Up Transitions

METCON:
4 Rounds for Time:
12 T2B
12 Alternating DB Hang Snatch (50/35)
9 Ring Pull Ups
400 Meter Run

Cool Down:
2-3 Rounds
Lat Stretch on Rig - :30 seconds per side
Childs’ Pose - 1 minute per side
Pigeon Pose - 1 minute per side