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Tuesday 11.14.2017

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Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
III. Mobility

Impact/Focus: Ring & Static Dips EMOTM
Every 75 seconds for 8 Rounds total complete the following set/rep scheme based on current movement proficiency/strength level:

Ring Dips x 7 Reps per interval
Ring or Static Dips (matador) x 5 reps per interval

Notes: Reps should be strict, even if execution requires broken sets across the work interval. Scale from the rings to a static platform such as the matadors if a set of seven unbroken strict reps of Ring Dips are not yet able to be completed. Get some, freaks.

Post scores to comments as rounds completed and total reps achieved.

“Classic Romp”
Complete as many Rounds/Reps as possible in 13:00 of
7 x Shoulder-2-Overhead (155/105lbs)
12 x Toes-2-Bar
Row 24kcal

Post scores to comments.

Samy Daghir

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