30 KB Turkish get-ups
– For quality.)
RX
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring or bar dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring or bar dips
– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor
– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.
INTENDED STIMULUS
Under 10:00.
Quick couplet, aim to finish each round in 1:00 or less.
Establish a steady single-leg squat pace to work through the first 3 rounds, accumulating almost 60 single-leg squats and only 6 ring dips.
In the middle rounds, maintain unbroken, steady sets of single-leg squats and consider breaking up the ring dips into short sets with quick breaks.
In the final 3 rounds, accumulate 27 ring dips and only 12 single-leg squats, so sets of 2-3 ring dips will likely become necessary to preserve muscular stamina.
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 round: 10’s
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)