PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Slider Seal Walk x 25ft forwards, 25ft backwards
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hollow Hold x 30 seconds
Then…
A.
60 Seconds of Strict Ring Dips
Rest 60 seconds, and then…
Fifteen (15) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds
B.
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups
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