The Port
Warm-up
Dynamic Mobility Passes
+
3 Rounds:
200m Run
5 Ring Rows
5 Push-Ups
5 Box Jumps
Skill
Coach-led Strict Muscle-Up Practice:
Option 1: Strict Negative Ring Muscle-Ups
Option 2: False Grip Strict Ring Pull-Up
Option 3: False Grip Ring Row Muscle-Ups
Workout
For Time:
800m Run
10 Ring Muscle-Ups*
400m Run
50 Box Jumps
400m Run
10 Ring Muscle-Ups
800m Run
*Ring Row Muscle-Ups
J.P
