Back Squat 4×5 at 75% 1RM
Rest as needed between sets.
In 10 mins do:
Row, 1000 m
then in the remaining time,
AMRAP of:
40 Double Unders
30 Wall Balls, 20/14 lbs
20 Ring Dips
Workout will start with a Buy In of 1000m on the rower.
In the remaining time athletes will do an AMRAP of the double unders, wall balls, and ring dips.
If short on rowers, stagger start 5 min.
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
60 Single Unders
RING DIPS
Decrease Reps
Banded Ring Dips
Toe Supported Ring Dips
Dips Off Boxes
Push Ups
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