Tuesday GS&C
16 mins AMRAP:
16 Alternating Box Step-overs
16 Updowns
8 Shuttle Runs (25ft down and back + 1 shuttle run)
*Option to add DB and hold in Goblet Position
POST WORKOUT SKILL
3 – 4 ROUNDS
:10-:30 Chin Over Bar or Top or Ring Row Hold*
5- 10 Strict Dips**
Rest as needed Btw Sets
*If doing chin over bar, may use grip of choice
*Skill Options…
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
Strength Squad:
Deadlift Wave loads and Strict Press Wave loads