Monday August 26

Warm-Up
3 rounds of
10 Spider Lunge + Reach Up
5 Dolphin Push-Ups
10 Alt Floor Touches
5 Rolling Split Straddles

Skill
15min Ring Dip Progression Practice

1. jump to support hold (if hold = 20+ seconds, then move on to negatives)
2. jump + negatives (no more than 5 per set, if negative is full ROM and >3sec, then move on to dips)
3. strict ring dips (if 3+ full ROM ring dips, then move on to kipping)
4. kipping ring dips (practice kipping ring dips, working half of max effort if known)

–  if unable to progress at any step, then remain or drop down a level

Met-Con
7 Minute AMRAP
21 KB Swings
14 HR Push-Ups

3 min rest

5 Rounds, 1 minute Work / 1 minute Rest
Double Unders