Strength 1
Back squat
Every 2.5 min for 6 rounds, do 3 reps
Add more weight after the 3rd round.
*You’ll have a total of 2 different weights on the bar, completing 3×3 at the same weight, twice, with the second set at a heavier weight.
Strength 2
Dips
4 x 5 – weighted
OR
4 x max effort – strict dip work
*This includes, but is not limited to, negatives, holds at the top, toe assisted box dips, etc.
*This is NOT a time to max on out banded dips
Super Set
4 rounds – Heavy dball carry
*After each set of dips, do a down/back carry (x2) with the heaviest dball you can hold. This is not a race! Another option is front rack KB carry.