12 reps - back squat @ 60% of 1 rep max
max reps - ring dips
rest 2 minutes
There is no time component to this workout. Use the clock only to time your rest between sets. Maintain perfect form while reaching full depth on each rep, both squats and ring dips. You may pause briefly on the rings, the set ends when you drop from support.
Record load and number of ring dips completed per round to Comments.
Warm-up: CF Cleveland Gymnastic warmup - 2 rounds
Cool down: 100 ball slams for time
Afternoon warmup: 1 mile run
Afternoon cool down: 1 mile run
RESULTS:
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