Strength

Weighted Strict Ring Dips:
5-10 Unbroken: 3-2-2-1-1
10+ Unbroken: 4-3-3-2-2

Work

“Negative Nancy”

For Time:
21 Overhead Squats
800m Run
18 Overhead Squats
600m Run
15 Overhead Squats
400m Run
12 Overhead Squats
200m Run
9 Overhead Squats

Barbell @ 95/65
Subs:
Bike: 2400-1800-1200-600m
Row: 1000-750-500-250m

Home

21 Overhead / Front / Goblet Squats
4 Minutes Any Machine
18 Overhead / Front / Goblet Squats
3 Minutes Any Machine
15 Overhead / Front / Goblet Squats
2 Minute Any Machine
12 Overhead / Front / Goblet Squats
1 Minute Any Machine
9 Overhead / Front / Goblet Squats