Assault Bike Setup
Dip Progression, athletes will work thru 5-10 of each progression.
Pause Back Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
15 min AMRAP:
5 Ring Dips / Scaled Dip Variation
15 Air Squats
30 Cal Row / 25/20 Cal Assault Bike