Complete the following:
3 sets of: MU, XR L-sit press to shoulder stand, forward roll to MU, 3 Bulgarian Dips, BL, FL
5x15 seconds XR Support Circles
Finish the workout with 2x10 Wall Extensions.
notes:
1) Complete all 3 sets of the ring strength series prior to beginning the XR Support Position sets.
2) Rest at least 3-5 minutes between ring strength sets.
Rest at least 2 minutes between the XR Support Circle sets.
3) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
4) To perform XR Support Circles, first assume the XR Support Position (BtGB, pg. 73). Now, keeping the elbows completely straight with the rings turned out, simply perform a circling motion with each of the rings; keeping them completely clear of the body all the while maintaining the correct support position. Please note that while both rings are circling simultaneously, the left ring will circle counter-clockwise and the right ring will circle clockwise.