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7/23/17 "Ring Dip Technique"

July 23, 2017

 

WU - Coach Led 0:00-10:00

 

PRACTICE 10;00-20:00

Parallette Support Hold (3x :20)

Or Box Support Hold
Superset

Supermans (3x :20)

Superset

Inverted Row Ring Hold (3x :20)

 

ENDURANCE 20:00-30:00

Ring Dips 

EMOM x5

(max ring dips in :30/rest:30)

 

 

BACKBONE (Strength) 30:00-45:00

MB Push Ups (4x :40)

:20 to Switch Stations
Superset

Band Row (4x :40)

Pull-ups (4x :40)

 

 

GENERATOR (Conditioning)45:00-55:00

Row 2000M (partners)
EMOM 5 MB Thrusters (14/20)

(the partner who gets of the rower does the thrusters)

Cap 10

 

 

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