Floor press. 2 sec lower and 1 sec pause.
- Find heavy set of 6 reps or 3×6
- advanced athletes can do Bench press
For quality and minimum rest:
- 15-12-9-6-3 reps of Ring dips / parallette dips / bench dip
+ 2 rope climbs after each set
Rookie wod klo 18
Floor press, Robe climb and bench dip technic + workout with these movement