Pre-Warm Up: 2 mile run/ walk with Carter
Warm Up: 1050m Row. 25 double unders, 45lbs statch balance, 25 double unders, 55lbs snatch balance, 25 double unders, 65lb snatch balance, 25 double unders, 75lbs snatch balance, 25 double unders
Strength: Ring Dips - 2 reps on minute for 10:00. Go as deep as possible
and try to hold the bottom and top positions for at least 2 seconds. Scale up
or down as needed.
Used red band on the rings. Did 5 sets of 10 air squats in between the last 5 rounds of dips. I was also able to do 3 unassisted dips on the parallel bars!
Conditioning: 4 rounds of:
- 10 Ring Rows
- 30 Hollow Rocks
- 400m Run
16:45 with sit ups instead of hollow rocks
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