Muscle groups

Triceps, Trapezius, Shoulders, Latissimus, Forearm, Chest, Back


Attach resistance band to both rings and hang in rings while "sitting" on a band - it should be under your butt. Then make an explosive pull to chest level. 'Roll' your chest over the bar as a transition from a pull-up to a dip. Press your hands down and drive your body upwards (the dip) While lowering down, it is important to catch a pulse for the next rep, for this the body needs to be left in suspense.