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Complete the following;
3 sets of: MU, XR L-sit press to shoulder stand, forward roll to MU, 3 Bulgarian Dips, 15 second XR Support Position, BL, FL
3x5 FL Pulls
Finish the workout with 2x10 Wall Extensions.
notes:
1) Complete all 3 sets of the ring strength series prior to beginning the FL Pulls.
2) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
3) The XR Support Position is found on BtGB, pg. 73. Remember that the elbows should be completely straight with the rings turned out for the greatest strength gains.
4) Rest at least 3-5 minutes between ring strength sets.
5) Perform the FL Pulls as slowly as possible while still reaching full extension into the FL. Rest at least 2 minutes between the FL Pull sets.