2024-02-15-ring-dip
BCF ring dip day
Warm up
2 rounds 40 seconds on / 20 off Bike Tempo Push up with tempo shoulder tap Overhead squat therapy
Shoulder stretch
Ring dip progression
15-20 second top of ring hold 15-20 second bottom of ring hold 5 tempo ring negatives 5 Kipping ring dips
OH squat progression
5 second tempo 5 second hold pvc OHS 5 OHS with barbell Load to workout weight