RX
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
INTERMEDIATE
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
15-12-9-6-3
Jumping ring dips
BEGINNER
20-15-10-5 reps for time of:
Box jumps or step-ups (12/20 in)
Sit-ups
12-9-6-3
Foot-assisted ring dips
SKILL WORK
Post-workout
Accumulate:
3:00 Superman hold
– Perform on the floor or a GHD.