"Rings and Things"

Strength Workout of the week:

Warm up (1 set each)

-1000 m row

-Modified Ring Pullups x 12

-Modified Ring Pushups x 12

-Overhead Squat x 12

-MB Swings 10# x 20

-MB Rotations 10# x 20

-Bird/Dog x 20

-Alt. Lunge w/Rotation x 20

-Hanging Leg Raise x 10

-Ring Dips x 5

Workout: Horizontally Loaded, Rest: 2-3 minutes between sets

1. Muscle-ups: 1-2-4-3-2
2. BB Clean to Press: 115# x 8-8-8
3. Walking BB Lunge: 115# x 10-10-10 (Reps per leg)
4. Ring Pullups (2 arms concentric/1 arm eccentric) 10-8-6 (5/arm-4/arm-3/arm on eccentric)

Cooldown: Static Stretching