25 reps each x 7 rounds - for time
Warmup: 25 jumping pullups & 10 ring dips x 5 rounds
Cool down: 125 ball slams, for time
**jumping pullups, stand on a box with elbows bent nearly 90 degrees, jump to get chin over the bar and drop to full elbow extension with little or no resistance on the eccentric phase(lowering). Do not drop slowly while supporting your body weight. This is a fast paced movement, not a slow strength based movement.
RESULTS:
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