3/18/17 Dip Technique

March 18, 2017

 

Warm-up

 

3x
Bear crawl forward
Hamstring Kicks
Forward lunge
Bear crawl backward
Forward Squat Walk
Crab Walk backward
Touch jump hop
Crab Walk forward

 

Gymnastics

Ring Support Hold (3x :15)

Superset

Arch Hold (3x :15)

 

EMOM

3 sec Negative Dips (6x 5)

 

Gymnastics

Decline Push-Up (4x 10)

Superset

1-Arm Band Row (4x 12 each)

 

Metcon (Time)

3 Rounds For Time with Partner
Partner One:
2 Rounds
15 Air Squats
10 Burpees
Partner Two: Max Distance Row

 

Ab Workout 10 

x3
3-Way Full Sit Up x8 each (24)
3-Way Leg Drop x8 each (24)
Side Plank Reach Unders x10e

Mobility

Pec and Hamstring Mobility 

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