TUESDAY 140818

Strength/Skill

Ring Dip Workshop-

Progress from-Box Dip, Ring Support Hold, Bottom to Top Ring Dips, Banded Ring Dips, Ring Dips- or Perfect Press Ups-

For those with Ring Dips

EMOM 10-

ODD- 5-10 Ring Dips,
EVEN -30 Seconds Hanging Knee Raise Hold

Conditioning

EMOM 16-

1) 8-14 UB Wall Balls-
2)5-8 Burpee Box Jump Overs (24/20)- Or Box Jump Overs (no burpee)
3) 12-20 Hollow Body Rocks or 30 seconds Hollow Body Hold
4) 200m Run