Complete the following:
3 sets of: 3 MU, 3 Bulgarian Dips, roll backward to 3 Tick Tocks.
rest 3-5 minutes
5x15 second XR L-sit
Finish the workout with 2x10 Wall Extensions
notes:
1) Do not rest during the Ring strength series.
2) You should however rest at least 3-5 minutes between ring strength sets.
3) Notice the continued emphasis on developing support strength.
4) Complete all three ring strength sets prior to beginning the XR L-sits. Perform the most challenging MU variation that you can perform virtuously.
5) Choose the most challenging BL & FL variations that you are capable of using for the Tick Tocks. Tick Tocks are found on BtGB, pg 150. If Tick Tocks are not challenging enough, add a 15 second hold to each of the lever positions.
6) The XR L-sit is found on BtGB, pg. 29. Remember that the elbows should be completely straight with the rings turned out for the greatest strength gains. If you are feeling particularly strong in this position try to use the Advanced XR L-sit.