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10 rounds:

1 agility ladder with high knees

10 strict ring rows (all athletes)

1 agility ladder with side-to-sides

10 hand-release push-ups

No kipping on ring rows. Rings must touch the chest on each rep. No snaking on the push-ups – the core must be tight. We’ll use bands to scale if needed.

This is undercover muscle-up training, so do the reps perfectly for maximum benefit!