3 Rounds:
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| Casey fitness modeling the new dip attachment |
Push-ups
Dynamic Warm-Up/Burg WU
Beginner Strength:
Press: 2 x 5, 1 x 5+
Strict Pull-ups: 2 x 5, 1 x 5+ (weighted if possible)
Abs
Int/Advanced Strength:
BTN Snatch Grip Push-Press: Go for a 1RM
DB Bench Press: 4 x 6-8
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Strength Bias:
A1. Pendlay Row: 3 x 6-8
A2. DB Rollback: 3 x 6-8
OH Band Tris: 3-4 x 10
Abs
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MetCon:
AMRAP 8:
40m Farmer's Walk 110/70#
8 Ring Dips
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