Tuesday L2

Warm-Up:

400m Run

:20 Support Hold

:20 Dip Hold

:20 Active Hang

Into…

3 Rounds:

5 Strict Burpees

5 V-ups

 

Strength:

Bench Press

4 x 10 @ 50-60%

New Set Every 2:00

Looking for clean, crisp and fast reps here.

 

Metcon:

20 Minutes

As Many Reps As Possible

3 Strict Chest to Bars

6 Strict Dips

12 GHD Sit-ups

 

*Every 4:00 including 0:00

400m Run

 

Elite: 6 Strict Ring Dips

Semis: RX

Quarters: 3 Strict Pull-ups, 4 Strict Dips

 

Stimulus Check:

Use the run as a recovery so when you get back you can push the rounds. Looking for clean crisp reps on the dips and the Chest to Bars. On the Strict Chest to bars work on keeping your feet in front of you the entire movement. 

 

Accessories:

For Quality:

100 Banded Pull-aparts

150 Banded Tricep Push-downs

150 Banded Curls