d6V2Exzb324
Perform the following:
3 sets of: MU, fwd roll to MU, 2 XR L-sit press to shoulder stand, roll back to 2 Half Back Pulls, 2 Cranks
5x15 seconds German Hang
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 German Hangs.
