Alternated between sets of Pull ups and Ring Dips
- if you have 0-3 Strict pull ups do box assisted pull ups
4 x max reps
- if you have 4-6 strict pull ups do
4 sets of max reps
If you have more than 6 strict pull ups add weight and go for 4 x 5 with max weight.
Strict Ring Dips
4 x 5 reps
Add weight if you are able
Us bands if needed
MET CON: Rd For Time - 16 Min Time Cap.