03.12.2015

Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
6 x DB Push Press (3L/3R)
8 x Hindu Push-ups
10 x Hollow Rocks
III. Mobility

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

I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
IIIa. Modified Ring/Static Dips 5-5-5-5-5
IIIb. Ring Support Hold 5 x :20 hold

Notes: Athletes still developing strict ring dips should complete option 3. These movements will be completed as a superset, meaning the athlete will complete their set of 5 x Modified Dips followed by a :20 hold of ring support. Rest 1-1:30 between efforts.

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“Spiritual Displacement”
Complete for time
60 x Calorie Row
50 x Weighted Anchored Abmat Sit-ups (20/14)
40 x Medicine Ball Cleans (20/14)
30 x Power Snatch (75/55)
20 x Windshield Wipers (75/55)(2ct)
10 x Renegade Rows (50/35)

Notes: This workout will have a Strict 15:00 Time Cap. Abmat sit-ups should be performed with feet anchored with dumbbells that will be used for renegade rows. Get some freaks!

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