WARM-UP
:30 Straight Leg Sit Ups
:30 Front Plank on Hands
3 Rounds: :10 On :10 Off a Ring Support Hold
3 Rounds: :20 On :10 Off
Round 1: PVC Strict Presses
Round 2: Jumping Ring Dips
Round 3: PVC Floor Presses
Mobility
Chest Stretch on Floor: :40 Each Side
Dumbbell Assisted Straddle Stretch: :45
DB Z-PRESS (Double DB)
Focus: Straightening the arms overhead (Active Shoulders)
RING DIP
Since we are still getting more comfortable with the rings, the focus/progression will be the same as last week. Let’s nail it!!!
Focus: Establish the right Ring Dip prescription
PUSH-UP (ON DB’S)
Focus: Maintain a rigid body throughout the movement (Midline Stabilization)
WORKOUT OF THE DAY
“DUMBBELL JT”
For Time:
21-15-9-6
DB Z Press (35/25)
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)
[MOD 1]
For Time:
21-15-9-6:
DB Z Press (35/25)
Strict Ring Dip
Deficit Push-Up (on DB’s)
[MOD 2]
For Time:
21-15-9-6:
DB Z Press (25/15)
Jumping Ring Dip
Hand Release Push-Up
AFTER BASH
For Time:
400m Farmer Carry (same weight as workout)
200m Run
GROUP STRETCH
Table Top Stretch: 45 Seconds
Pec Stretch On Wall: 40 Seconds Each Side –
ACCESSORY (BEYOND THE 60)
5 Rounds for Quality:
5 Heavy Weighted Strict Pull Ups
(Hold a dumbbell between your feet or legs and cross your ankles)
- 12 Single Dumbbell Tricep Extensions
Equipment Free
For Time:
21-15-9-6
Strict Handstand Push Ups
Bodyweight Dips (Off an Object/Chair/Ground)
Hand Release Push Ups
Home Gym
For Time:
21-15-9-6
Seated Double Dumbbell Press (35/25)
Bodyweight Dips (Off an Object/Chair)
Deficit Push Up (on DB’s)
