Tuesday GS&C
Complete as many rounds as possible in 16 mins of:
Dumbbell Farmer Carry 100 m
15 Box Jumps
10 Dumbbell Box Step-ups
2 Rope Climbs/ 4 Strict Pull-ups/ 8 Ring Row
POST WORKOUT SKILL
3 rounds for quality of:
Top Dip Hold, :10-:20 secs
Bottom Dip Hold, :10-:20 secs
12 Alt Single Leg Squats
Athlete Instructions
Dip Holds can be held on Rings, Dip Bar, or Bench/Box
Alternating Pistol Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
STRENGTH SQUAD
DeadLift Max Effort & Strict Press Giant Set