1 Set: False Grip Pull-Up Hangs – 10 to 30 seconds
• 4 Sets: 3 Ring Pull-Ups at a slow speed (palms facing away from you)
• 4 Sets: 5 Ring Dips (pause at top between reps)
• 5 Sets: 5 Baby Muscle Ups at a slow speed
If you already have a MU do this:
Weighted dips:
5-4-3-2-1 working up to a heavy single.
+
With a partner alternate 60 seconds of work at each station, then move to the next.
2 minutes of KBS 53/35 (P1 does 60 seconds while P2 rests, then P2 does 60 seconds while P1 rests.
10 second transition
2 minutes of DB GTO 40/30
10 second transition
2 minutes of Push Ups
10 second transition
2 minutes of Sit Ups
10 second transition
x3 Post number of total reps per team to the board.
