Article: PR Attempt Coming Up …
10 Kettlebell Swings
:10 Bottom of Dip Hold
:10 Top of Dip Hold
work through mobility after each round
T-Spine/Mid-Back Smash (balls / roller)
QL Smash (ball)
Glute S&F (ball)
Between sets of DL and Dips:
Pec & Shoulder S&F (ball)
Triceps S&F (bar)
4:00 Warm-Up ...
Dips Start after last 4:00 interval
Ring Dips (3x Max Reps Unbroken - Strict)
Max Effort each round;
No more than 1 breath / rep ...
AMRAP starts after 3rd 4:00 interval
10 Deadlift (135/95#)
variations as required ...
Run Around Bldg (~400m)
Ski 500m, or
Posterior Chain, Pec & Shoulder Mobility ...