DAY 1

- 3 sets 8-12 band ring dips. If you go over 12 move to a band with less resistance.
- 25 push-ups from toes. Add 3-5 reps a week. Scale with plates under the chest. If you can string together more than 10 in row make the movement more difficult by removing plates or adding a weight vest.
- 25 banded face-pulls. Add 3-5 reps a week.

DAY 2
- 5×5 Self-assisted ring dips.
- 3×8-12 narrow grip bench/floor press. Barbell or DB/KB.
- 3 x 8-12 Behind the neck strict press.

DAY 3
- 5×2 Ring Dip negatives.
- Alternate between: 2 sets of a max lock out (top position) with 1 minute rest. 2 sets of a max hold (be smart) in the bottom with 1 minute rest.
- 5×5 Self-assisted ring dips.

Record your progress towards a strict ring dip.