FRIDAY 23 September 2022

Warm-up
3x
10 Ring rows
10 Push-ups
10 Double plate curls (2×2.5/2×1.5) – focus on contraction at the top

Workout
Not for time:
3 rounds
Max Ring pull-ups (strict/kipping)/Ring rows/Regular pull-ups
-Into (max 5 seconds)
Max Push-ups (touch and go, rest in the top position – no downward dog resting)

Rest to recovery between sets

Total = all pull-ups + all pushups

Then

For every rep you are short of 80:
DB Box dips – every break = 10 Empty bar curls