Warmup:

:30 Jump Rope

5 Inchworm Push Ups

Seal Walk 30’

10 Over & Backs

10 Huggers

10 light DB push press

10 light DB bench press

10 Scorpions

1:00 Ski Erg

S/S/S:

Dumbbell Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting our DB Bench Press this cycle.  Today is about muscular endurance.  For the first working set, find a weight where the last rep of the set of 10 takes damn near everything you have to finish.  Then go heavier for the set of 9, then the set of 8, etc…

WOD:

3 Rounds For Time:

15/12 Cal Ski Erg

25 Ring Dips

50 Double Unders

Video courtesy of WOD Star.

Do your best to relax the arms when hitting the double unders.

Scaling Options:

Ring Dips -> Box or bench dips -> Push Ups (ELITE: 10 Ring Muscle Ups per round)

Dubs -> 25 Dubs -> 75 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Banded overhead tricep stretch – 1 min per side