02/12/2019

Warm Up

3 rounds

- 5 eccentric ring dips

- 10 SA DB rows with 2 second pause @ top (5 p/arm)

- 15 single-unders + 15 double-unders

- 3 of 3 push-ups

Strength

- *4 x 10 strict ring dips

- **4 x 10 bench supported SA DB rows (p/arm)

*add weight if necessary

**don't rotate at the waist while rowing

Conditioning

4 rounds

- 10 burpees

- 40 double-unders

- 10 strict chin-ups

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