Warm Up
6 min AMRAP
- 2 wall walks
- 3 of 3 position push-ups
- 8 alt. DB box step-ups (light)
- 5 eccentric ring dips
Strength
Superset:
- 4 sets of strict Ring dips (80-90% effort)
- 4 sets of max L-sit hold
Conditioning
5 rounds (25 min cap)
- 20 ab Mat sit-ups (RX+ 15 GHDSU)
- 10 HSPUs (RX+ deficit)
- 5 DB burpee box step overs @ 50s/35s @ 24”/20”
Deficit Heights
Guys: 45s+25s
Girls: 25s+25s
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