MOB: Shoulders. Triceps. Hips. Hamstrings.
10 hollow rocks (1 rock is 1 rep)
REVIEW: Shoulder Press. Dip. Burpee.
S: Shoulder Press. Base your percentages off 90% of your 1RM + 15#
THIS SHOULD BE LIGHT AND FAST. EXPLODE UP!
40%x5, 50%x5, 60%x5
C: 5 rounds of:
Max Ring dips in :30
Max hollow rocks in :30
Cool down: Rest EXACTLY 3:00 and then run 800m for time.
Record Total Ring Dips, Total Hollow Rocks and 800m time to board.
PURPOSE: Stamina. Strength. Mental Toughness.
LIII: Max bar dips. Hollow rock sub of choice.
LII. Max B/A dips (band of choice). Hollow rock sub of choice.
LI: Max Box dips. Hollow rock sub of choice. 400m cool down okay.
PWMOB: Lax ball in C/S/B. Stretch Triceps. Figure 4. Pigeon Pose.