5Rds 10 min cap
1:00 bike Easy
2-5 muscle ups ring / bar /
:30 low ring progression practice
Every 3:00 for 7 sets:
Same as RX’d
Every 3:00 for 7 sets:150-m run
Rest, stretch, and recover!
If athletes cannot complete 200-m in under 1:00, reduce the distance to 150 m.
Substitute with a C2 bike, air bike, row, or ski as needed.