Tempo Ring Dips: 4 – 4 – 4 – 4 – 4
Box Jumps: 3 – 3 – 3 – 3 – 3
The box jumps are intended to be as high as possible; one step is allowed (except for Terrence). The tempo on the ring dips is three seconds in support, three second descent, and three second hold in the bottom before exploding back to support.
21 – 15 – 9 reps of:
Calories on the Rower
Power Cleans (135/93)
This is a spin on the workout Power Elizabeth. The intensity should match the original intensity of the named workout. Be smart on choosing an appropriately load on the power cleans even though the weight is enticing. Also, stay safe on the ring dips.
Again, don’t sleep on taking your recovery seriously!