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Tues 27th October




WARM-UP

2 ROUNDS

  • :30 Banded Plank

  • 10 Banded Pass Through

  • 10 Banded Pull Aparts

Into...

2 ROUNDS

  • 1:00 Bike/Row*

  • 5 SA DB Deadlift (R)

  • 5 SA DB Press (R)

  • 5 Knee Push-Ups

  • 5 SA DB Deadlift (L)

  • 5 SA DB Press (L)

SKILL

3 SETS FOR QUALITY

  • :20 Ring Support Hold

  • :20 Bottom of Ring Dip Hold

  • 3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)


WORKOUT

5 ROUNDS FOR TIME

  • 22/18 Cal Bike/Row

  • 10 Strict Ring Dips or Box Dips

  • 20 Alt. DB Hang Power Snatch (15/10)

(Score is Time)

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