20 Goblet squats (55/35)
10 Knees to elbow
5 Ring dips (strict)
Starting our fun today with a little deadlifting, the under appreciated lift! Sets of three means we should be able to maintain correct form with a bit heavier weight. The last set shouldn’t be that much lighter than your 1RM.
Then its onto 4 rounds of delightful fun. Starting with goblet squats, we are challenging your midline stability over a large number of reps. Keep your chest up and your elbows off your knees. If you can’t do this for all 20 reps, lower the weight a bit! THen its onto some good ole K2E. Now we want you to use your core dynamically. If you can’t get your knees all the way up, do hanging knee raises WITHOUT a kip. We will finish up the triplet with ring dips. Scale these by putting your legs out in front of you on a box to support some of your bodyweight.