Warm up
1 minute bike
30 second plank
30 second wall facing squat hold
10 second L sit
10 goblet squats
5 dips-Focus on the negative
Strength
Dips-1 minute max reps
Conditioning
21-18-15-12-9-6-3
Dbl db front squats 50s/35s
*After each set
Perform 50% of your 1 minute max dips
And
100 meter farmers carry
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