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3 Sets

Tall Kneeling Band Transition Drill X 5 Reps

Rest :60 sec -:120 secs in between sets

3 sets

Ring Turn Over Drill

5 Reps w/5 sec lowering of each rep

Rest :60-:90 secs in between sets

3 sets

A) Ring Pull Ups (Pause) x 3 Reps

**5 sec pause at the top of each rep, beak up set if needed

B) Ring Support Holds x 10 sec hold for quality

C) Ring Dips with Tempo Descent X 3 Reps

**7-10 sec lowering each rep ONLY PERFORM NEGATIVE