Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max lift, -15 to 20 lbs x 2 reps x 3 sets
A2. Ring Dips
Beginners: Weighted Tricep bench dips x 7 reps x 4 sets
Intermediate: 2-3 ring dips @ 51x1 with 1 second support hold x 4 sets
Advanced: weighted ring dips x 51x1 with 1 second support hold x 4 sets
B. 30 sec AMRAP of box jumps 20/24"
rest 30 sec
30 sec of AMRAP Kipping Pull-Ups
Rest 3 min.
5 sets
Not even close to a kipping pull-Up? Do ring rows
Close to a kipping pull-up? Use a band.
sets is also a branch of science. It’s used to calculate the values with different methods. In the past people calculate the values with different things. In past calculation method is too much difficult but due to the progress of sciences now days we can calculate too much large vales with in a second.
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