Ring Dips 4×5
Focus on depth and full lock out.
If you are inefficient do stationary dips same focus.
If you are inefficient use bands for assistance.
No bands on the rings.
3 MU sub: 6 strict Chins
5 HSPU. No ab mats for prescribed. Sub: Pike Push Ups
8 per Pistols (alternate legs)
12 Box Jump Overs
15 Pull Ups