General Warm-up
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
Waiter Carry x 50 feet / arm
A.
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps
Compare results to January 7, 2025.
B.
Against a 12-minute running clock…
1000 Meter Row
immediately followed by…
as many rounds as possible of:
5 Dumbbell Devils Presses (50/35 lbs)
10 Dumbbell Thrusters (50/35 lbs)
15 Dumbbell Push Presses (50/35 lbs)