1. Warm-up
2 Steady Rounds:
6 Deep Strict Ring Dips
12 Russian KB Swings
18 Fast Box Step Ups
2a. Strength
Back Squat – 4×4 @80%
2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of strict press max (each DB)
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
3. AMRAP 20 Minutes:
9 Ring Dips
12 Sumo Deadlift High Pull 135/95
15 Box Jumps 24/20″
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