Gear Shift

Skill:
Ring Muscle Up
& Variations

Workout:

14 Rounds Alternating with a Partner
3 Ring Muscle Up
6 Dumbbell Snatch (70/50)
12 Box Jump Over (24/20)

Extra Credit:
3 Rounds
3 Wall Climb
12 V-Up

Recovery:
Banded Doorway Stretch
Hamstring Stretch on Box

You Want Some Mo:
”Flight Simulator”
10-20-30-40-50-40-30-20-10
Double Under
*All sets must be unbroken
**If you trip, repeat that set until it’s unbroken
Modify to…
5-10-15-20-25-20-15-10-5
or
3-6-9-12-15-12-9-6-3