Thur Aug. 8 "Connect The Dots"

Move

1) Box or Ring Dip Practice

2) Zone 2 Cardio
35 Minutes For Quality:
400m Run
500m Row
1000m Bike Erg OR 800m LIGHT Farmer Carry

Train

1) Strict Weighted Dips: 5-5-5-5-5

2) Connect the Dots

For Time (35 Min. Time Cap)
20-18-16 … 2 Toes to Bar
200/180m Row
Directly Into …
10-8-6-4-2 Wall Walks
200/180m Row

Stimulus

1) These can be done on the rings or on a bar. Use bands and increase resistance to make all 5 reps. These can be subbed for dips off a box.

2) We have two couplets to get through today. Toes to bar and wall walks should be broken up early on. The row will take less than 1 minute of work each round but will also fatigue the grip so don’t hang on so tight! Row can be subbed for 10/8 Cal bike or 100m Run.