Practice for 15 minutes Dip Support: Can be done on Stationary bars on the rig or rings.
then for Quality: Alternate between the two for 4 rounds: 5 second hold top ring dip; 10 seconds off; 5 second hold bottom ring dip; 10 seconds off. This equals one round Hold Top Ring Dip Hold Bottom Ring Dip
Met-con: For time: Run 600 meters then: 5 Rounds of: 10 Pull-Ups 10 Dips then: Run 600 meters
Stretch: Full Body Stretching Series #4[gallery ids="87193,87194,87195,87196,87197,87198,87200,87201,87203,87204,87205,87206"]]]>