7
Dec
Into the groove
SKILL – Sumo DL HP
STRENGTH – Back Squat
2-2-2-2-2
*Find a Heavy set of 2 Back Squats
METCON – 6 rounds (30 seconds at each station/30 seconds rest/transition)
Dips
Dball over the shoulder/Slam Balls
Shoulder to Overhead
Sumo DL High Pull
L1: Dips, 120/80, 95/65
L2: Dips (ring or matador), 120/80, 75/55
L3: Dips from a box/bench, 35/20, 65/45
L4: Dips from a box/bench, 20/15, KB DL HP