A. Kipping Swings, 10 reps, rest 1 minute, 5 reps x 3 sets, rest as needed.
B. On the Minute, Every Minute x 16 Minutes
Complete 1 Muscle Up!
C1. Elevated Ring Row Clusters @ 30x1, 4.4.2 reps x 3 sets, rest 1:30 between sets.
C2. Kipping Ring Dips @ 30x1, 8.6.4.2 x 3 sets, rest 1:30 between sets.
Practice Fast Motion like out of muscle up kip
D. Practice Butterfly Pull-Ups x 5 minutes. String big sets together, 10 plus.
- 10, 12, 15, 21
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