(703) 266-0118 jamieb@thenzone.com

Ring Muscle-ups
False Grip Ring Rows 4×8
*If you cannot perform all 8 with false grip, perform as many as possible with false grip and finish with regular grip

Transition Negatives x10 reps
*Using a band, start at the bottom of the dip on rings, slowly transition to top of pull-up position- focusing on keeping rings as close to body as possible. Reset back at bottom of dip position.

Kipping Chest to Ring Pull-ups 6×2
*Focus on big Kip swing and pulling the rings as far down the torso as possible

Kip Swing/ Knees to Elbows
Kip Swing 4×10
*Hold Band between heels and focus on larger swings in the later reps

Kipping Knees to Elbows 3×15
*Maintain constant Kip swing throughout entire set, switch to knee raises if needed but maintain Kip swing throughout.

Hanging Leg Raises 3×10
*Perform with straight legs, toes pointed, heels together if possible. Scale to bent knees if needed


*Just a reminder that we will not have class tomorrow due to the USAW Cert.