Ring Dip Workshop/Progressions-
For those with ring dips- Build to a decent 5 rep weighted ring dip.
For those just learning- develop a ring support hold for time, superset with perfect press ups or tricep dips.
EMOM 10- Odd 40 Seconds Du’s or Single Skips, Even 40 Seconds KB Russian Swings (24/16)-
Rest 2 mins.
EMOM 10- Odd 40 seconds Calorie Row, Even, 40 seconds Air Squats
Rest 2 minutes
EMOM 10 Odd- 40 Second Box Jump Step Down, Even- 40 Second Handstand Hold/FLR