Complete the following:
3 sets of: 3 MU, 3 Bulgarian Dips, roll backward to 3 Tick Tocks
5x15 sec Tempo Descending XR L-sit
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) Rest at least 3-5 minutes between ring strength sets.
3) Complete all three ring strength sets prior to beginning the Descending XR L-sits.
4) Select the most challenging MU variation that you can perform virtuously.
5) Choose the most challenging BL & FL variations that you are capable of using for the Tick Tocks. If Tick Tocks are not challenging enough, add a 15 second hold to each of the lever positions.
6) The XR L-sit is found on BtGB, pg. 29. Remember that the elbows should be completely straight with the rings turned out for the greatest strength gains.
7) Use a tempo of 15-0-1-0 (moving from the L-sit to a straight body straight arm support). This tempo is read as a 15 second descent, no pause at the bottom, a one second descent and no pause before beginning the next repetition. Break the five repetitions up as needed.