lady g's cali muscle up!
Gymnastic Skill:
level 1- 3-5 sets:
- hollow body rocks x10 sec
- 5 ring dips
- 5 ring rows
level 2 - 5 sets of:
- tripod/frog stand x10sec
- 5 ring push-ups
- 5 dead hang pull-ups
level 3 - 5 sets of:
- tripod/frog stand x15sec
- 2 muscle-ups or 4 muscle-up rows
- 5 L-pull-up
Metcon:
As Many Rounds as Possible in 15 minutes of:
- 5 pull-up
- 10 push-up
- 15 squat
Finisher:
2-3 plank holds.
30sec, 60sec, 90sec, 120sec duration for each set, depending on level.
Rest 2mins between sets.
Add weight if you can!
