Complete the following:
3 sets of: MU, 2 Bulgarian Dips, roll backward to BL, pullout to FL, MU, 2 Bulgarian Dips, roll backward to BL, pullout to FL
5x2 Tempo PL Leans
Finish the workout with 2x10 Wall Extensions.
notes:
1) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition.
2) Choose the most challenging BL & FL variations that you are capable of holding for a solid 15 seconds.
3) Do not rest during the Ring strength series.
4) You should however rest at least 3-5 minutes between ring strength sets.
5) Complete all three ring strength sets prior to beginning the PL Leans.
6) To perform PL Leans assume a pushup position with the XR adjusted to just off of the floor. Now keeping the elbows locked and the body completely straight, lean as far forward as possible into a correct PL position. Your feet will remain on the ground for the entire repetition.
7) Use a tempo of 42X for the PL Leans. This equates to a 4 second descent, followed by a 2 second pause at the bottom, then exploding as fast as possible into the ascent.