jFdz0yjVLik
Perform the following:
3 sets of Basic Ring Strength 2
5x15 second German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) As much as possible, the ring strength series should be performed as a single set; uninterrupted by stops or rests.
2) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition.
3) Add additional MU and dips to the series if needed to make it sufficiently challenging.
4) Rest 3-5 minutes between ring strength sets.
5) Rest at least two minutes between German Hang Pull sets.