15m – Dynamics
5m – Movement Prep
12m to complete:
- 4x8 Strict Pull Ups (add load if possible)
- 4x8 Strict Dips (add load if possible)
For scaling the pull ups we will use the KB rows that we did last week. For scaling ring dips, use box dips – set them at a height that athletes can have their feet on the ground as an assist if they need it.
With a 12m clock in teams of 3, rotate every minute:
Station 1 – Rowing for Cals
Station 2 – TTB
Station 3 – 50’ Shuttle Sprints
*Have each team setup a rower in-front of a pull up bar. Shuttle sprints will be from the pull up rig, to the far pole of the muscle up rig (before the GHD, hyper, etc) and back.