A: Skill Warm Up
(Dip)
Learning – Negatives
Practice – Strict Dips
Performance – Kipping Ring Dips
B: Prep
2 sets
15 GHD Hip Extensions
15 Good Mornings
10, 5 Deadlifts (increase weight)
C1: Strength
Deadlift
5 sets x 5 reps @ 75%
C2: Endurance (mid)
4 sets 2 min on 1 min off
Run, Row, Bike
D: Met Con
On a 12 minute timer complete 5 rounds
5 Ring Dips
10 Deadlifts
15 Box Jumps 24/20
Deadlift
RX 225/155
SC 185/115
BG 135/95
Dips
RX Rings
SC Bar
BG Hand Release Push Ups
