Strength 1
Back squat
Every 4 min for 4 rounds, do 8 reps
*Try to increase weight each round
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 with the heaviest dball you can hold. This is not a race! Another option is front rack KB carry.