WARM-UP
1:00 Plank Hold
Into…
AMRAP x 6 MINUTES
20 Single or Double Unders
10 Slam Ball Deadlifts
5 Push Ups + Shoulder Taps*
Into…
1:00 Plank Hold
*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep
EXTENDED WARM-UP
EMOM x 10 MINUTES
Min 1 – :30 Ring FLR Hold
Min 2 – :40 Double or Triple Under Practice
(No Measure)
WORKOUT
AMRAP x 20 MINUTES*
12 Ring Dips or Box Dips
24 Slam Balls (30/20)|(20/10)
48 Double Unders
*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete
800m Run.
(Score is Rounds + Reps)
Goal – Quality practice on the rings for the Extended Warm-Up. For the Workout, Dips can burn out quickly, stick with manageable and repeatable sets. Aim to go unbroken on everything else!