3 Sets climbing ladder (10 min cap)
1 Ring dip.... shake it out
2 Ring dips.... shake it out
3 Ring dips.... shake it out
4 Ring dips.... shake it out
5 Ring dips.... shake it out
*Continue climbing until you can not complete a set unbroken, then rest 2 min and repeat two more times. Goal is to make it to the same number every round.
* If you cannot stabilize yourself on a set of rings, use the parallets and make it difficult to get 8-9 reps each set.
* people with an unassisted ring dips have priority on the rings. If you have someone who is using the same band as you, you may partner up, but don't take longer than it takes them to complete they're set to do yours.
Then...
AMRAP 6 Min
10 Deadlift (185#/125#)
5 lateral burpees over the bar
1 Ring dip.... shake it out
2 Ring dips.... shake it out
3 Ring dips.... shake it out
4 Ring dips.... shake it out
5 Ring dips.... shake it out
*Continue climbing until you can not complete a set unbroken, then rest 2 min and repeat two more times. Goal is to make it to the same number every round.
* If you cannot stabilize yourself on a set of rings, use the parallets and make it difficult to get 8-9 reps each set.
* people with an unassisted ring dips have priority on the rings. If you have someone who is using the same band as you, you may partner up, but don't take longer than it takes them to complete they're set to do yours.
Then...
AMRAP 6 Min
10 Deadlift (185#/125#)
5 lateral burpees over the bar
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