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Choose from the following and complete a minimum 3 times this week:

  1. 5 sets of 5 false grip swings on the high rings. In between each round complete 5 strict pull-ups and 5 ring dips
  2. 3 sets of 5 front squats with a 2 second pause on the bottom.  Try to use 80% of your 1RM.  Use the same weight for all three rounds. Rest as necessary between rounds and focus on your technique getting out of “the hole.”
  3. 30 push-ups each day for 6 days