Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
For total reps with a partner:
4:00 calorie row/AB/ski erg
4:00 sit-ups
4:00 DB box step-overs 15/22.5kg (one DB)
– Switch partners as needed.
– Partner holds a plank while the other works.
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