Ring Dip Skills (15 min)
**buddy up in teams of 2, take turns at each station
a) start with 30″ boxes with toe assistance, progress to less assistance w/ box & good positions. 6-10 reps
b) put boxes under matador bars for getting into & out of banded assist bar dips. 5-6 reps
c) ring press out holds 3-5 seconds- have buddy hold rings in as needed
d) ring dips – w/ & w/o bands. 5-6 reps
MAIN
21-15-9 reps of :
Pull Ups
Ring Dip
Scaling:
Ring dip, banded ring or matador bar dip, box dip
