Hi guys! Today is a rest day, so with muscle-ups in the 15.3 Open Work out, I am going to give you a quick tutorial on one of my favorite accessory exercises to improve muscle-ups. They are called Russian dips. In the video I will show you how to set up and execute them. Russian dips can also be done weighted. I usually do 3-5 sets for 5-10 rep with anywhere from 25-50 pounds of a weighted vest. Of course, it is also fine to do them without weight and build up your capacity. In this exercise you will develop the strength and awareness through the shoulders to make the transition in Muscle ups. Looks out for these drill in future programming and feel free to start messing around with them on your rest days.