I. Speed Rope 2:00
II. 2 rounds of:
7 x Medicine Ball Cleans
7 x Hollow Rocks
7 x Push-ups (CFGS)
Impact/Focus: Weighted Dips 5-5-5-5-5
Warm-up as necessary before working through the following Weighted Dips workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.
Weighted Dips 5-5-5-5-5
Notes: Those that are still developing their Dips will be working through a combination of max rep band assisted Dips or negative ROM scaling options.
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Push Press
1:00 x Box Jumps (24/20")
1:00 x Burpees
1:00 x Ground-2-Overhead (45/25)
Post total points (reps) scored to comments.
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