Basement Home Edition WOD (9.) Workout
FOR QUALITY
Tempo Dips
4 sets 5-8 reps
Tempo: 3s down - 1s pause at bottom - X fast up - 0s begin next rep
Rest 90s between sets
*You can use rings, parallettes, bench, chair etc..
CONDITIONING
8 x EVERY 1:30
RX:
8 Pike Push ups/HSPU
16 Air Squats/DB snatch/Plate GTOH
8 Alt. V-Up / 8 T2B
SCALED:
4 Pike Push ups/HSPU
12 Air Squats/DB snatch/Plate GTOH
8 Alt. V-Up / T2B
*Rest rest of the time
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