Perform the following:
3 sets of: MU, XR L-sit, 3 press to shoulder stand, roll backward to BL, FL
5x15 seconds XR Support Hold
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 Ring 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
XR Support Holds.
7) Rest at least 2 minutes between the 360 sets.