Find a Heavy
*Squat or power
TEAMS of 2
10 Rounds (5 rounds each) -
15 Dumbbell Thrusters (50#/35#)
15 Lateral Burpees over Dumbbell
*One partner does one full round then rests while other partner goes.
Above & Beyond
8-10 Strict Ring Dips
10 Per Leg Lateral Box Step Ups
*3 Second Controlled Descent
**Building on Thursday, try to do larger sets of unbroken strict dips or weigh the dips to make them tough.
At 75% Effort
*Focus on stroke rate staying consistent, driving with legs, and relaxed re-set.
3 Rounds for Quality
10 Ring Muscle Ups
50' Handstand Walk
Work to a Heavy, but Not Max