Perform the following:
3 sets of: 1-3 XR HSPU, 1-3 XR L-sit press to shoulder stand, 1-3 Bulgarian Dip, 1-3 Front Pulls
Rest 3-5 minutes
5x15 second BL
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series itself. You should however rest at least 3-5 minutes between ring strength sets.
2) Complete all three ring strength sets prior to beginning the BL sets.
3) Perform from 1-3 repetitions on each of the exercises in the ring strength series. Each of the exercises may have a different number of repetitions as necessary; e.g. 1 XR HSPU & 3 Bulgarian Dips etc.
4) Lower from the XR HS down to a XR Support prior to beginning the shoulder stand presses. You may tuck the legs and bend the arms as necessary during the descent. The progressions for learning the XR L-sit press to shoulder stand are detailed in the Basic Ring Strength 3 essay.
5) Adjust the position used on the Front Pulls to suit your current level of strength.
6) Choose the most advanced BL variation that you are capable of using for all five sets of the 15 sec repetitions. If in doubt, choose an easier variation rather than a more difficult.