Strength
5-3-1 Back Squat - week 4
* sub overhead squats for back squats if you feel good
Gymnastics
1) Strict Ring Dips - 5 x 10 reps
* at the end of each set, hold the support position for 10 seconds
2) Ring Push ups - 3 x 15 reps
* at the end of each set, hold the top position for 15 seconds
Met-Con
Run, row, or swim for 20+ minutes
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