A. On a 2 minute clock:
25 meter shuttle sprint there and back x 2 (100 meters) Touch the ground at each end
15 toes to bar
AMRAP Ring Dips in remaining time. No weird kipping. Advanced should have a 1 second support hold at the top.
Rest 4 minutes
4 sets
B. 20 minutes of Spina hip work. Coaches, your choice, but I recommend Cossack routine and 90 and 90 as a good place to start.
25 meter shuttle sprint there and back x 2 (100 meters) Touch the ground at each end
15 toes to bar
AMRAP Ring Dips in remaining time. No weird kipping. Advanced should have a 1 second support hold at the top.
Rest 4 minutes
4 sets
B. 20 minutes of Spina hip work. Coaches, your choice, but I recommend Cossack routine and 90 and 90 as a good place to start.
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