SKILLS/STRENGTH:
1a) Ring dips:
3 x ME-rest 1 minute
1b) Rope climbs:
3 x 3-rest 1 minute
*If you can quickly and efficiently climb the rope, attempt the 3 ascents using only your arms. Try to progress to L-sit rope climbs.
MET-CON:
From The Outlaw Way 120924
Alternating Tabata:
Ring dips
Abmat sit-ups
*This is 16 alternating rounds of 20 seconds of work followed by 10 seconds of rest. For the Abmat sit-ups, the movement begins with the hands touching the floor overhead and finishes when both hands touch the feet after coming to an upright seated position.
Post total reps for each movement to comments.
1a) Ring dips:
3 x ME-rest 1 minute
1b) Rope climbs:
3 x 3-rest 1 minute
*If you can quickly and efficiently climb the rope, attempt the 3 ascents using only your arms. Try to progress to L-sit rope climbs.
MET-CON:
From The Outlaw Way 120924
Alternating Tabata:
Ring dips
Abmat sit-ups
*This is 16 alternating rounds of 20 seconds of work followed by 10 seconds of rest. For the Abmat sit-ups, the movement begins with the hands touching the floor overhead and finishes when both hands touch the feet after coming to an upright seated position.
Post total reps for each movement to comments.
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