Ring Muscle Ups

Butterfly Pull Ups

Kipping Pull Ups

You can only pick one of these to work on. Your coach will go over some drills for you to do for each gymnastic movement. 



4 Rounds (40s ON / 20s OFF): 

Ski Erg (Meters)

DB Push Press (50/35#)

Double Unders 

Ring Muscle Ups


Rotate Through the Movements (Ski Erg, DB Push Press, Double Unders, Muscle Ups, Ski Erg, DB Push Press, Etc.).