FRIDAY 5/31/19

For Time:
800m run
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21-15-9
Strict Ring Dips
Front Squats (95/65) | (Rx+ 115/75)
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800m run

COACHES NOTES

RUN
- should take 4-6 mins
- reduce to a 500m run in order to hit the correct times
- sub a 1,000m row or 1.5 mile bike

RING DIPS
- you should have the capability to do 15+ reps unbroken with the option you choose
- Use a band for the ring dips if needed
- sub hand release push-ups


FRONT SQUATS
- you should be able to go unbroken for that set of 21 (1 break maximum)
- choose something that feels light
- sub goblet squats if high rep front squats bother your wrists


SUMMARY
- total workout should take 14-22 mins

 
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