Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
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2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
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2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
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Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
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Build to workout weight for SB squats and DB devils presses
* Practice few sets of other movements as you build up
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@ workout weight
4 SB squats
3 Ring muscle-ups
10 GHD sit-ups
4 Single arm DB Devil’s presses, alt
1 Rope climb
1 HSW 7,62m