3 Rounds of:
1-2-3-4-5-4-3-2-1
- Ring Pullups (full turn out, false grip, strict: no kip, full ROM, focus is on reaching your highest pull )
- Ring Dips (strict, focus on ring placement, body control, & full ROM, add 2 sec 45 degree turnout at top of each rep)
*rest as needed between sets to ensure optimal form & the most our of each rep!
This was a deceiving workout. The Focus on form slowed me way down and it took me more than a hour to complete. Did ring pull ups with a 21" box under my feet. Keeping the core straight was the challenge.
Ring dips are gone but then again probably were never there anyway with proper form. Used a band on the rings for a while and then ended up on the bars.
On a side note the Arson Investigator contacted me and said that they caught the kids who set the church on fire. It appears that they were bragging about it in their school.
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