Workout 09/07/21

Strength:

1RM weighted ring dip

*once found athlete will complete one max effort set of strict ring dips

Metcon:

9’ AMRAP

1-2-3-4-5-6…

Strict press 135/95

*5 cal ski

20 double unders after each shoulder press set. Continue to add one rep to the shoulder press until the time is up. 

Accessories:

5×3 weighted pull up

3×8(ea) seated filly press

(Superset pulldown/ring dips)

3×8 tricep pull down

3×15” banded strict ring dips

4×20 alt single leg toes to ring

1x100ea SA banded tricep kick back

Cardio:

30 rounds

20” sprint/40” rest

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