9mKyrPmmPt0
Perform:
3 sets of MU - XR L-sit - tuck PL - forward roll to FL - MU - Bulgarian Dip - roll backward to BL
3x1 Tick Tock
Finish the workout with 2x10 Wall Extensions
notes:
1) Rest 3-5 minutes between ring strength sets.
2) Rest at least two minutes between Tick Tock sets.
3) As much as possible, the ring strength series should be performed as a single set, uninterrupted by stops or rests. The static positions (L-sit, PL, FL & BL) should all be held for 2 seconds prior to moving on to the next element.
4) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition.
5) Each Tick Tock set will be composed of a single tick tock rep where both the FL and BL are each held for 15 seconds. Adjust the body position used during the levers as necessary to attain this 15 second static hold.