WARM-UP
AMRAP X 6 MINUTES
10 ALT. LUNGES
10 ALT. PLANK SHOULDER TAPS
5 TEMPO PUSH-UPS
150 M JOG
INTO…
3 ROUNDS
:10 BOTTOM OFF RING HOLD
15 BANDED TRICEP EXTENSIONS
:10 TOP OF RING HOLD
SKILL
EMOM X 5 MINUTES
5-7 STRICT RING DIPS
OR…
5-7 BOX DIPS
WORKOUT
3 SETS
AMRAP X 6 MINUTES
150 METER RUN
12 DBL DB FRONT RACK ALT. LUNGES (50/35)
9 RING DIPS
-REST 1:30 B/T SETS-
*RESET AT THE BEGINNING OF EACH AMRAP
(SCORE IS LOWEST ROUNDS + REPS)
