Perform the following:
3 sets of: MU, XR L-sit, XR Tuck PL, XR L-sit, press to shoulder stand, lower to a 15 sec XR Support Position, BL
5x15 seconds XR FL
Finish the workout with 2x10 Wall Extensions.
notes:
1) Complete all 3 sets of the ring strength series prior to beginning the XR FL.
2) Rest at least 3-5 minutes between ring strength sets. Rest at least 2 minutes between the XR FL sets.
3) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
4) 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.
5) All static holds are held for 2 seconds unless otherwise specified.
