7 Rounds for Time

7 Single Leg Toe Touch Right
7 Single Leg Toe Touch Left
7 Dips
Rest 30 Seconds

No weight needed today!

Score: Total Time (including rest)

Goal: Under 20 Min

NOTES:

The way it works is when the clock starts you do 7 single leg toe touches on the right, then 7 single leg toe touches on the left. Then you will do 7 dips or sub.  After you complete all of that you look at the clock and rest exactly 30 seconds before you go again.  Complete that whole thing 7 times.

For the single leg toe touch you will stand on one foot and bring either one or both hands to touch the ground by the foot.  Allow the back leg to lift in the air - or if you need to you may leave the non working toes on the floor slightly behind you.

Fight not to twist.  Allow a slight bend in the knee - as much as you need to keep the back flat and belly tight.  Keep the chest lifted and keep the heel down!  Squeeze the butt to stand up.

Dips can be on the end of a bench - between 2 boxes or something similar, on rings, or even a dip station.  You may use bands or even use a little bit of a leg assist.  Find an option that works for your current equipment and ability.

The goal for these will be to get locked out at the top pressing the shoulders down (try not to let the shoulders creep up to the ears).  Get the shoulders lower than the elbows at the bottom and don't allow the elbows to flare out!  Keep them in tight!  Press to lock out completely at the top of each rep!