Five super-sets:
Ring Dips/Box Dips
DB Reverse Lunge x 10 (per leg)
*Rest 2 min. between sets.
*Aim for at least 10 reps on the first set of dips – scale difficulty as needed.
*Choose your own load for the lunge.
Optional:
10-1 Over the Shoulder
*Work with a partner, alternating sets.
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“17.2” “17.2″ Rx’d Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. “17.2″ Scaled Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
