Complete the following:
3 sets of: MU, XR L-sit, 3 press to shoulder stand, roll backward to BL, FL
3x5 360s
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) Perform the most difficult MU variation that you are capable of performing without kipping or swinging.
3) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
4) All static holds are held for 2 seconds unless otherwise specified.
5) Rest at least 3-5 minutes between ring strength sets.
6) Complete all 3 sets of the ring strength series prior to beginning the 360s.
7) Choose the most challenging body position that you are capable of using for the 360s. Keep that same position for all three sets of 360s. Rest at least 2 minutes between the 360 sets.