6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
--then--
"Death By Ring Dip" w/muscle up entry
With a continuously running clock perform:
1 Ring Dip in the first 1 min,
2 Ring Dips in the second 1 min
3 Ring Dips in the third 1 min ...
Perform 1 muscle up at the start of each round before doing a dip.
Continuing this for as long as you are able.
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