04.09.2015

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Walking Lunges
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.

Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5

Part II
Accumulate :30 of the following
I. L-sit Hold
II. Ring Support

Notes: Choose the appropriate option based off your current level of progression. Those choosing weighted dips should work towards a maximum effort. Athletes still developing strict ring dips should complete option 3. Part 2 is to be completed after your final set. Athletes should strive to achieve a full l-sit hold if possible.

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“Neophyte”
Complete 5 rounds for time of
20 x Wallball (20/14)
10 x Box Jumps (30/24)

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