Friday 210619

Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2 - choose one:

(2a) 5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

(2b) 5 Sets of Strict Ring Dips (Target: 6 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6


For Time:

2000m/1750m Assault Bike (Running and Rowing options available)

50 Deadlifts, 185#/125#

30 Bar Facing Burpees

TIMECAP: 12:00

GEAR: 3


Extra Work: Prehab Circuit 4

EMOM 12, alternating:

a) Row 0:45 @ 6

b) Squat Flow

c) Kettlebell Flow, left

d) Kettlebell Flow, right