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
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July 2020
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