Perform the following:
3 sets of: MU, 15 sec XR Support Position, MU, 15 sec XR Support Position, 15 sec BL, 15 sec FL, 15 sec BL, 15 sec FL
3x5 Body Levers
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 and then 3-5 minutes before beginning the body levers.
3) Notice the continued emphasis on developing support strength. The development of this support strength is essential for future progress toward more advanced ring strength elements.
4) Complete all three ring strength sets prior to beginning the Body Levers.
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.
6) Choose the most challenging BL & FL variations that you are capable of holding for a solid 15 seconds.
7) Perform the Body Levers as slowly as possible.