WOD
Strength
Unsupported Seated Dumbbell Press: 5×5
Rest 30 seconds
GHD Hip Extensions: 5×10 light-medium load
Rest 60 seconds
Conditioning
Four sets for max Dips:
Against a 2-minute running clock, complete:
20 Kettlebell Swings (53/35)
ME Bar Dips in remaining time
Rest 2 minutes between sets. Rx+ = 70/53 & Ring Dips