Complete the following:
3 sets of: 3 MU, XR L-sit, 3 press to shoulder stand, roll backward to BL, FL
3x5 360 Pulls
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; except the XR L-sit which should be held for 10 seconds.
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 360 Pulls. Choose the most challenging body position that you are capable of using; keep this same position for all three sets of 360 Pullss.
7) Rest at least 2 minutes between the 360 Pull sets.