[fourcol_one][box]PREP/MOBILITY[/box]
Coaches Choice
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[box]SKILL/STRENGTH[/box]
Mechanics
Ring Dip Negatives 8×3
Consistency
Ring Dips (strict) 5×5
Intensity
Weighted Ring Dips 8×3
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[box]CONDITIONING[/box]
For Fitness:
20 min Time Cap
1 Burpee
50 Double Unders
2 Burpees
45 Double Unders
3 Burpees
40 Double Unders
4 Burpees
35 Double Unders
5 Burpees
30 Double Unders
6 Burpees
25 Doubles Unders
7 Burpees
20 Double Unders
8 Burpees
15 Double Unders
9 Burpees
10 Double Unders
10 Burpees
5 Double Unders
– use remaining time to find max ground to overhead
For Sport:
Same as Fitness except double unders are unbroken, if you mis a rep you must restart the set
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[box]RECOVERY/MOBILITY[/box]
Easy 500m Row
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