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Perform the following:
3 sets of: Basic Ring Strength 3
5x15 seconds FL
5x15 seconds XR Strap HS
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Add additional MU and XR Shoulder-stand Presses as necessary to make the series challenging for your current strength level.
2) Be sure to select the most challenging MU variation that you can perform virtuously.
3) Do not rest during the Ring strength series.
4) Rest at least 3-5 minutes between ring strength sets.
5) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
6) 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.
7) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.