A.  Weighted Pull-ups or Strict Pull-ups with a Partner – 3 x 8-10 w/90 Sec Rest 

B1.  Barbell Row Chin-up Grip – 3 x 8 (Heavy) w/60 Sec Rest 

B2.  Ring Dips – 3 x 10 w/60 Sec Rest 

C.  2 Rounds Unbroken

50 x UB DU or 150 x Singles 

30 x UB Russian Swings Heavy 

20 x UB Pull-ups 

20 x UB Ring Dips  

All sets should be unbroken before moving on.  Intermediate athletes subtract 5 reps from each movement, novice athletes subtract 10 reps from each movement.  

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