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MUSCLE-UP WORK

If you have Muscle-Ups, you have two options:

  1. Work on linking muscle-ups together or…
  2. 3 Rounds 2 minute amrap of Row 250m followed by max muscle-ups. Rest 1 minute between rounds.

If you have 5 strict ring dips and 5 strict pull-ups, complete as a super set:

Ring Swing to Hips:  5 x 1

Modified Muscle-Ups: 5 x max

If you don’t have 5 strict:

Not a Superset:

  1.  3 x max Ring Dips (8-10) with feet or band assist, rest 90 seconds between.
  2.  5 x max Static Hold at the top of the rings, rest 90 seconds.

SQUATS

20 Rep Back Squat 5-10lbs heavier than last week.

Post scores to TrainHeroic.

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