A. Strength

1) Box Dips–Complete 4 sets of:

15-20 box dips with a 3 sec pause at the top of lock out. (elevate feet if possible)

rest 90 secs between sets

2) Complete 4 sets of:

2 Strict pull-ups (band if necessary)

Complete 2 pull ups every minute on the minute until failure, or you complete 10 rounds. If this sounds to easy increase reps per minute.

B. Workout

5 rounds for time