Brad
Warm-up
3-4 rounds:
30 kettlebell foot taps
5 push-ups
5 jumping dips
5 kettlebell deadlifts
Then,
Hang and swing on bar to prep for pull-ups
Workout
Reverse Tabata:
Pull-ups
Then,
9 minutes to get as far as possible:
1 ring dip
1 kettlebell swing (70/53 lb.)
2 ring dips
2 kettlebell swings
3 ring dips
3 kettlebell swings
Etc.
