Skill

10 sets of 3 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump!

Workout of the Day

3 rounds:
2:30 medicine ball step ups
2:30 calories

Settle in for long efforts on both stations; with 2:30 of work and no rest interval for the whole 15 minutes, you’ll have to find a sustainable pace that won’t force you to stop (too often). Focus on your breathing, and modify your pace so that it doesn’t get out of control.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 6×2:00 on, 0:30 off