Monday 4.30.18

Essentials:
A.
4 Sets
Tempo Single Arm Dumbbell Row x 5 reps per arm @43×1
Rest 15 sec
Tempo Box Dip x 5 reps @43×1

B.
5 Sets
Slow Tempo Overhead Squat x 1 rep
10sec lower / 10sec bottom of squat hold
Build in weight
On the 2:30min

C.
3 Sets *Not For Time*
Rope Sit to Stand x 5 reps
Bottom of Push Up Hold on Parrelets x 10 sec
Rope Climb Foot Hook attempt x 5 reps
On the 3min

Fitness:
A.
4 Sets
Weighted Pull Up x 4-6 reps
Rest 15 sec
Weighted Dip x 4-6 reps
Rest 15 sec
Strict Vertical Ring Pull x 4-6 reps
On the 3min Mark

B.
5 Sets
Slow Tempo Overhead Squat x 1 rep
10sec lower / 10sec bottom of squat hold
Build in weight
On the 2:30min

C.
3 Sets *Not For Time*
Rope Climb x 1 rep
Ring Push Up x 7-10 reps
Rope Climb x 1 reps
On the 3min

Performance:
A.
4 Sets
Weighted Chest to Bar x 4-6 reps
Rest 15 sec
Weighted Dip x 4-6 reps
Rest 15 sec
Strict Ring Muscle Up x 2-4 reps
On the 3min Mark

B.
5 Sets
Slow Tempo Overhead Squat x 1 rep
10sec lower / 10sec bottom of squat hold
Build in weight
On the 2:30min

C.
3 Sets *Not For Time*
PegBoard x 1 rep
Strict Ring Dip x 7-10 reps
Legless Rope climb x 1 rep 15ft/12ft
On the 3min