Perform the following:
3 sets of: MU, fwd to MU, Bulgarian Dip, roll back to BL, pullout to FL, MU, fwd roll to MU, Bulgarian Dip, roll back to BL, pullout to FL
5x15 sec XR Support Position
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.
3) Rest at least 2 minutes between the XR Support Position sets.
4) The progressions for learning the forward roll to MU are detailed in the Basic Ring Strength 2 essay.
5) 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.