Competition Corner

21.3 Seated Without Hip Function

For total time:
15 chair dips
30 med-ball sit-ups
15 DB shoulder-to-overheads
Rest 1 min.
15 chair dips
30 Double DB Row
15 DB shoulder-to-overheads
Rest 1 min.
15 dips
30 Double DB Row
15 DB shoulder-to-overheads
21.4 begins immediately upon completing or reaching the time cap for 21.3.
♀ Two 10-lb. dumbbells, 10-lb. medicine ball
♂ Two 20-lb. dumbbells, 10-lb. medicine ball
Time cap: 15 min.