- Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one.
- Warm-up, including sit-ups and back extensions.
- Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device.
- Do 50 pull-ups and 50 dips without assistance.
- Do 15 muscle-ups on the rings.
- Finish with sit-ups and back extensions.
- Regardless of which option you choose submit the number of sets and time it took
- to complete the assignment. In the case of assisted pull-ups/dips also submit the
- amount of assistance.
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