February 7, 2017

A:Warm Up
00:00-04:00
2 Lap Jog
20m high knees
20m butt kicks
20m walking lunges
20m broad jumps
10 Air Squats

04:00-8:00
Shoulder mobility with partner

8:00-11:00
Foam Roll Lats and upper back

11:00-14:00
Review ring dips or scaled variation. Every try and get 10-20s of a stationary hold on the rings to get the sensation.

B: Ring Dips (6x5 )
Every 2 minutes for 12 reps, perform 5 strict ring dips, superset with 10 hollow rocks.
Scale:
Kneeling Pushups -> Pushup->Deficit Pushups ->Banded Stationary Dips->Stationary dips -> Ring Dips

C: Metcon (Time)
For Time:
80 Squats @ 135/95
Every time you break, perform 1 round of Cindy:
5 Pullups
10 Pushups
15 Air Squats

RX+ is 135/95
RX is 95/65
Scale as needed. Bar must be pulled from the floor