1a. Single Leg RDL: 3×8-12
*modify w/Split stance

1b. Dips: 3×8-12

*modify w/feet supported

 

Then…

 

For Time:

 

400m run

15 Ring Dips (modify w/close grip pushups)

21 Deadlifts, 225/153

 

400m run

15 ring dips

15 deadlifts

 

400m run

15 ring dips

9 deadlifts

Having Aches or pains? Ask to have a mobility / flexibility assessment
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Virtual 6am/4pm

single leg wall sit: 3x:30-1:00

chair dips: 3×15-20

 

Then…

21 single leg squats , R leg

30 chair dips

21 single leg squats , L leg

 

15 Single leg squats, R

20 chair dips

15 single leg squats, L

 

9 single leg squats, R

10 chair dips

9 single leg squats