Complete the following:
3 sets of Wide Grip MU, L-sit press shoulder stand, XR HSPU, negative Reverse MU down to an inverted hang, hanging L-sit, 360 Pull
5x15 seconds FL
5x15 seconds PL Lean
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) If Wide Grip MU are too demanding, choose another CPP variation that is more appropriate for your current strength level.
3) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
4) If the XR HSPU are too difficult, scale down with the most difficult XR dip variation that you are capable of.
5) You may use the feet on the straps to slow your descent during the negative Reverse MU.
6) Use the position of your choice during the 360 Pull that allows you to control the exercise while still being challenging. The ascent and descent of this element may both be performed in different positions.
7) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
8 ) Rest at least 3-5 minutes between ring strength sets.
9) Perform the static hold sets as a single giant set; perform a set of FL, then move immediately to the PL Leans and then move immediately to the German Hang.
10) To perform PL Leans assume a pushup position with the XR adjusted to just off of the floor. Now keeping the elbows locked and the body completely straight, lean as far forward as possible into a correct PL position. Your feet will remain on the ground for the entire repetition.