WARM UP
1 Round, Not For Time:
3-5min Bike, Row, or Run (a little movement to get the blood flowing)
20x PVC Pass-Through ▶️
20x Banded Overhead Pull Aparts ▶️
20x Banded Chest Pull Aparts ▶️
20x Cat & Camel Breaths ▶️
60sec x Global Extension w/ Barbell ▶️
60sec x "World's Greatest Stretch" ▶️
60sec x Shoulder Extension w/ Barbell ▶️
20x Banded Lat Pull-downs ▶️
20x Beat Swings ▶️

▸ Full warm up walkthrough here

TRANSITION WORK
10x Jumping Muscle Ups ▶️ 🎥
10x Seated Transitions ▶️ 🎥
*Bonus: do a "negative" (▶️ 🎥) after each Jumping Muscle Up

KIPPING WORK
9 min EMOM (3 Total Rounds):
Min 1 • 3-5x Kip Levers ▶️ 🎥
Min 2 • 3-5x Kip Elevates ▶️ 🎥
Min 3 • 3-5x Hips-to-rings ▶️ 🎥

ACADEMY GROUP COACHING
WODprep Academy Athletes! Want expert analysis and feedback? Share video and questions with the WODprep Coaches to help level up your performance!

➥ Post inside the Academy Group Coaching Space.
Include in your title: Ring Muscle Up 1.2

1-on-1 COACHING
Want to make faster progress, get fully customized programming, and work directly with a WODprep Coach?
WODprep 1-on-1 Coaching might be perfect to help you reach your goals!

>> Book your complimentary coaching call here!