STRENGTH BIAS BEGINS TODAY.
20 minute warm up today.
Include: windmills and rotational L sits in warm up
A. Find a 3 RM thruster in 15 minutes. Must clean from the floor.
BEGINNERS: Do 5, 5, 5 including 2 warm up sets. Use the rack.
B. Ring Dips
Beginners: 3-5 reps of elevated heel or bar dips x 5 sets; rest 90 sec.
Intermediate: 1-5 ring or bar dips x 5 sets; rest 2 minutes. If you only have 1 rep, immediately after do 1 eccentric.
Advanced: 1-5 Support hold ring dips or 1 eccentric x 5 sets; rest 2 minutes.
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