thursday

Skill/Strength

Tempo Strict Dips

Beg:
5x3 Spotted
Tempo of 32X2
:03 down
:02 pause
X = Fast Up
:02 in support

Advanced:
5x3 Rings
Tempo of 35X5
:03 down
:05 Pause
X = Fast Up
:05 in support

MetCon

For Time:
40-30-20
American KB Swings (16/12kg)
Goblet Box Step-Ups (24/20)

Notes:
Take lots of rest during the Tempo Dips, make sure to maintain quality reps throughout! During the metcon stay moving, Step Ups will drag so try for BIG sets on lighter KB Swings to make up some time.

Post

3 Sets:
12x Hollow Rocks
8x V-Ups of Tuck Crunches
12x Hollow Rocks