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If you have Muscle-Ups, you have two options:
- Work on linking muscle-ups together or…
- 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:
- 3 x max Ring Dips (8-10) with feet or band assist, rest 90 seconds between.
- 5 x max Static Hold at the top of the rings, rest 90 seconds.
20 Rep Back Squat 5-10lbs heavier than last week.
Post scores to TrainHeroic.