Perform the following:
3 sets of: 1-3 MU, 1-3 XR L-sit press to shoulder stand, 1-3 HSPU lower to shoulder stand, BL, FL
5x15 seconds FL
5x15 seconds XR Strap HS
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Perform from 1-3 repetitions on each of the exercises in the ring strength series depending on how many repetitions your current strength level will allow you to perform correctly. Each of the exercises may have a different number of repetitions as necessary; e.g. 3 MU & 1 XR L-sit press shoulder stand etc.
2) Choose the most challenging BL & FL variation that you are capable of using.
3) Perform the most difficult MU variation that you are capable of performing without kipping or swinging.
4) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
5) Do not rest during the Ring strength series.
6) You should however rest at least 3-5 minutes between ring strength sets.
7) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
8 ) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the XR Strap HS and then move immediately to the German Hang.
9) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.