MOB: Full body
WU: 3 dips. 6 pushups. 9 4-count mountain climbers. Review Bench Press.
S: Bench Press. 17:00 to a heavy single.
C: 3 rounds. 3:00 work/:60 rest of:
3 ring dips
9 4-count mountain climbers
Option 1: Dip sub of choice
Option 2: Dips and Pushup subs of choice.
PWMOB: Lax ball in C/S/B/Glutes. Stretch triceps and hip flexors
Advanced: High rings for dips.
Endurance: Bar dips.