Tuesday 04.18.23

Ring Muscle-Up Skill Day
-Ring Row Muscle-Up Transition
-Toenail Spot Muscle-Up
-Banded Ring Muscle-Up (Strict + Kipping)
-Box Transition Muscle-Up
-Kip Swing Ring Pull-Up
-Ring Swing (Low and High Ring Drils)

“Text 911”
4 Rounds for Time
400m Run
25 V-Ups
9/7 Ring Muscle-Ups
Rest 3:00 minutes between sets

QuickFit
3:00 minutes on : 1:30 minutes off:
100 Single Unders (Advanced 60 Double Unders)
Sled Push (there and back)
20 V-Ups
Accumulate Wall Balls in remaining time. Workout ends when 75 Wall Balls are completed.