Bring a Friend day is this Thursday! All classes are free to try!

Today we celebrate the new year with some 2019! Keep in mind this is quite a bit of volume. Don’t be afraid to scale this bad boy. It will be an arm pump for sure, so breaking up early might be smart as well.

I know a few of you tend to struggle with the kip when it comes to the dip, maybe this video can help a bit. Like we always say, probably in a workout when you’re tired is not the best time to be practicing. Maybe take some time when you’re not doing the workout and practice it at a low heart rate. Might end up better for you, and you might end up getting the movement down a lot quicker if you just slow everything down!


5 rounds for time:
20 Pullup
19 Ring dip
*23 Min Cap

3-4 sets:
20yd Sled Push
20yd Dual Front Rack Carry