For time:
30 Assault Bike Calories
15 Ring Muscle-ups
30 Assault Bike Calories
Scaled Version: For Time:
30 Cal Bike
15 Low Ring Transition + Jumping Ring Dip
30 Cal Bike
**Sub for Ring Muscle Up:**
–15 Banded C2B
–15 C2B
–10-15 Low Ring Transition
–10-15 Jumping Muscle Up
–10-8 Muscle Up
Cool Down: Plyometric Work:
Single-Leg Box Jump 3 x 3/leg Medball
Chest Pass 3 x :20 sec
Lateral Skater 3 x :20 sec