Mobility:

Shoulders

Skill:

Ring Muscle-up Progressions

Conditioning:

2-person team

250m Row or 200m Run with partner in static hold:

1) Weighted Wall Sit

2) Double Overhead Hold

3) Bottom of Lunge Hold

4) Double Front Rack Hold

5) Dead Hang from Pull-up Bar or Rings

6) Bottom of Squat Hold

7) Handstand or Plank Hold

*All of the holds are in an active position. Do not relax, slouch or become inactive.