Complete the following:
3 sets of: 1-3 360 Pulls, 1-3 MU, 1-3 XR L-sit Press Shoulder Stand, 1-3 360 Pulls, 1-3 MU, 1-3 XR L-sit Press Shoulder Stand
Rest 3-5 minutes
5x15 sec XR Strap HS
Finish the workout with 2x10 Wall Extensions.
notes:
1) Perform from 1-3 repetitions on each of the exercises in the ring strength series depending on how many repetitions your current strength level will allow you to perform correctly. Each of the exercises may have a different number of repetitions as necessary; e.g. 3 360 Pulls & 1 XR L-sit press shoulder stand etc.
2) Choose the most challenging BL & FL variation that you are capable of using for the 360 Pulls.
3) Do not rest during the Ring strength series. You should however rest at least 3-5 minutes between ring strength sets.
4) Complete all three ring strength sets prior to beginning the XR Strap HS.
5) To perform XR Strap HS drop your Xtreme Rings down to 6â€-8†from the ground. Now kick up into a handstand widely straddling your legs so that they wrap around the straps. Straighten and lock your arms as much as possible and begin timing your HS.
6) The XR Strap HS can be made much more physically demanding by placing your feet along the inside of the straps rather than wrapping your legs around the straps.
7) If XR Strap HSs are currently too demanding, perform Wall HS instead, although every effort should be made to complete the workout with XR Strap HS.