MONDAY

5 Sets for load:

6 Strict presses

8 Dual DB bent-over rows

*Rest 1-2:00 between sets

Today’s upper body strength work should see athletes striving for unbroken sets whereby the final 2-3 reps of each exercise are a struggle, but still allow perfect technique and a full range-of-motion.

5 x 2-minute Rounds for Reps:

25 Wall balls 9/6 to 10/9ft

Max ring muscle-ups in remaining time

*Rest 1:00 between rounds

Rx+: 12/9

Active: 6/4, jumping ring muscle-ups or low-ring banded muscle-ups (feet never touch ground)

Lifestyle: 20 Wall balls 6/4, low-ring muscle-ups (feet touch ground throughout)

The workout should see a wall ball weight that allows unbroken sets for multiple, if not all rounds and a ring muscle-up option that is challenging for a set of 1-5 reps. Athletes new to ring muscle-ups or linking might perform a set amount of 1-2 full ring muscle-ups per round before moving on to a jumping or low ring muscle-up with any time remaining.