Upper East Side

Mobility: Ring dips are great accessory work if you have your sights set on your first ring muscle up, but if you’re lacking mobility in your shoulders, you have your work cut out for you. Here are 4 post workout exercises to recover the muscles as well as mobilize them.

Warm up
2 rounds:
10 KB deadlifts
10 ring rows

2 rounds:
:30 KB farmer hold
10 back extensions

Strength/Skill
3 sets:
10 deadlifts
Rest :30
10 strict or weighted ring dips
Rest :30
Max set strict pull ups
Rest 2:00 between rounds

Increase weight on deadlift from last week.
Go to failure on the strict pull ups.

Conditioning
4 minutes max reps Turkish get-ups (53/35)
Rest 1:00
4 minutes max calorie row