MOB: Full body
WU: 5 dips. 2:00 of jump rope/double under practice.
S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95%
C: AMRAP in 10:00 of:
Ascending Ladder Format…
1 ring dip
10 double unders
2 ring dips
20 double unders
3 ring dips
30 double unders
4 ring dips
40 double unders
And so on… How far can you get in 10:00?
*If you are doing The Open 16.5, feel free to sit out of the conditioning and stretch or do the conditioning at a very light pace.
LIII: Bar dip
LII: Dip sub of choice. DU attempts count.
LI: Dip sub of choice. Single unders/toe taps to a plate okay.
PWMOB: Rollout calves, chest and shoulders. Stretch triceps.