Strength: OTE 3 x 4 Sets: 8 Back Rack barbell Lunges
WOD: 4 rounds for time:
40 Single DB Lunges @ 50/35
20 Ring Dips
Time Cap 20 Minutes
Intermediate: 4 rounds for time:
40 Single DB Lunges @ 35/20
10 Ring Dips
Beginner: 4 rounds for time:
40 Single DB Lunges @ 20/10
15s Static Hold Above The Rings (Foot Assisted if Needed) or 25 Box Dips
Home Workout: 4 rounds for time:
100-meter walking lunge
25 bench dips
Cool down: 2 sets:
:30 banded bent-over rows
:30 banded pull-aparts
:30 banded strict presses