Warmup:
3 rounds:
10 Bench Dips
3 of 3 pos. Pushups
5 Kips Swings + 3 Strict Pull-ups
20 sec HS Hold
Strength:
4x “Trooper” Set:
16 Pushups
*8 normal, 8 HR
8 Pull-ups
8 Dips
****1 min rest after each set
Conditioning:
“Arms Race”
For Time:
50 ft HS Walk
40 Pushups
30 Ring Dips
20 Pull-ups
30 Seated Strict Press (35/20)
40 Floor Press (75/55)
50 ft HS Walk
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