WARM UP – MOBILITY
2-3 rounds of:
Dynamic lower body / core warm-ups and mobility
Bench push-ups / Bench Dips / dip extension stretch
Review deadlift technique + dip progressions
Every 2:30 min x 5 supersets: (12.5 mins)
5 Deadlifts (~55-65% of 1RM across + possible band tension)
6-8 Strict ring or bar dips
No “touch and go” on the deadlifts, re-set and pull each from a dead stop.
Reps should not get “heavy” today, keep bar speed and mechanics perfect.
Experienced lifters may add band tension to challenge.
Choose a dip progression that allowed most sets to remain unbroken, but if you need 2 quick sets that is ok.
HIPPY GRIPPY SKIPPY
Complete 5 round for combined number of doubleunders: (16.5 mins)
In 2:30 min complete:
20 Russian KB Swings (32/24)
15 Toes to bar
AMRAP Doubleunders in remaining time
– rest 1 min between rounds –
Scale reps/choose easier progressions so that first 3 movements are ~90s to start 2 min max)
3 rounds: rest as needed
25-30 Banded good mornings
15-20 Banded face pulls
12-15 GHD Sit-ups (or weighted anchored sit-ups)