I) Ring Dip practice and progressions: work on the neuromuscular component, jumping to support and lowering ect.
II) For Time: fitness and SCT
- 50 calorie row
- 50 ring dips/matador dips/box or bench tricep dips
- 50 dumbbell deadlifts (50s,35s)***2 dumbbells, only 1 head of each bell needs to touch the ground but both dumbells must touch outside the feet.
- 50 hand release push-ups