Warm up:- Alternate between the following:-
1A) Jungle Gym / Ring dips x 2, 4, 6 reps
1B) Jungle Gym / Ring pull-ups x 2, 4, 6 reps
Then:-
1) Jungle Gym / Ring dips ladder: 3, 5, 7, 8, 9, 10 reps (30 seconds rest between sets) – perform 2 ladders = 84 reps in total
Then:-
2) Jungle Gym / Ring rows x 25, 20, 15, 10, 5 reps (60 secs rest between set) – perform on ladder = 75 reps in total
Finisher:- Jungle Gym /Ring roll outs x 50 in as few sets as possible.