Thursday 13 December

Ring Muscle Up Skills practice 

Then either:

30 burpee box-jump overs (24”/20”)

30 ring rows

30 ring dips

OR

Regional 13.3

30 burpee ring muscle-ups

(Regional time cap was 7 minutes)

Rest 5 minutes:

Then:

• 1 mile recovery run
• 1-mile recovery row, bike, or erg.