A. GENERAL (6:00)
3 rounds
1:00 Row / Machine
25' Hamstring Scoops
25' Soldier's Walk
10 Band tricep push downs

B. MOBILITY/ACTIVATION (3:00)
10/10 Leg Swings, front to back
20 Scorpion stretch
2 x 10-15 Sec hold in the bottom of the Dip

C1. SPECIFIC (10:00)
Ring dips
10-15 Sec support hold
5 Tempo Descent jumping Ring Dips / Box Dip
5 Ring dips / Box Dips
Ramp up & find appropriate bands & boxes

For Time
5000/4500m Row

Every 2 minutes stop and perform
- 5 Strict Weighted Ring Dips @ 35/20 lbs

RX+ 50/35lbs

Score: Time
TC: 25 minutes
KG: RX+ 22.5/15, RX 15/10

Scaling Options
Beginner
2500-4000m
5 Bench Dips

Intermediate
5000/4500m
5 Strict Ring dips, assisted as needed

Tabata Russian Twists
Weighted with 25/15 lbs plate or medicine ball

Score: Reps
TC: 4:00
KG: 10/7.5

Scaling Options
Beginner
Feet on the ground, unweighted

Intermediate
Weighted with 15/10 lbs Plate or medicine ball

Reverse Hypers on Bench or GHDs
3 x 20

GOAL: Posterior Chain accessory, low back health