Pull-up, chin over
Ball Slam, 40#/30#
12min time limit
This workout will have a 12 minute time limit. It is meant to be done as fast as possible with minimal rest.
Listen to your coach when it comes to amount of bands being used for pull-ups and the weight on the Ball Slam
Ball Slam must be caught on the bounce each rep for workout to be considered Rx’d.
Rx’d+ will be 50#/40#, this is for exercisers who have been doing Rx’d workouts for 8+ months.
Ring Dip 10-10-10-10-10
Ring Dip w/Bands 15-15-15-15-15
Bench Dip 20-20-20-20-20
Compare to 7.19.12