Warm up: 2 rounds
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row