Strength
Strict dips (parallel bar)*
4 sets x max reps; rest 2 minutes btwn sets
*If you can do more than 15 dips use 25#/10#
**Scale is bands or boxes
NoKipping
Not a superset, move on to press after dips
Press 7, 7, 7 take 3 sets to build to a heavy 7
Conditioning
10. 9. 8. . . . 1 For time
Russian swings 70#/53#
Russian twists 70#/53#
50 m sprint
*after each set of swings/twists perform one 50 m sprint (outside or in shuttle style)
Score: #dips, heaviest 7 and time
Strict dips (parallel bar)*
4 sets x max reps; rest 2 minutes btwn sets
*If you can do more than 15 dips use 25#/10#
**Scale is bands or boxes
NoKipping
Not a superset, move on to press after dips
Press 7, 7, 7 take 3 sets to build to a heavy 7
Conditioning
10. 9. 8. . . . 1 For time
Russian swings 70#/53#
Russian twists 70#/53#
50 m sprint
*after each set of swings/twists perform one 50 m sprint (outside or in shuttle style)
Score: #dips, heaviest 7 and time
