Buy In:
Mobility: roller/ lats, ball/ thoracic
T-walks, Spiderman lunge, Inchworms, Duckwalk, 10 Bootstrap squats
Skill:
Dip Progression
Challenge yourself to move up to the next modification (from bent leg box dips to straight leg, from incline box to bars with a band etc.)
If you have Ring Dips do Weighted Dips…3×5 increasing weight each round
WOD:
Ring Dips
Wallball Shots (20/14)
V-ups
Tuck Jumps
1 min on/30 sec off
3 Rounds
Cash Out:
Tabata Push Ups