135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 45 min
Progressions + 14 ring MU

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 3 @ 85-89%, rest 90 seconds before A2
A2. Wide grip strict chest to bar pull up – 5 x 3f / 2f / 1f / 1f / f., rest 2 – 3 minutes before A1
> normal grip SC2B 9 9 8 7 7

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 85-89%, rest 1 minute before B2
3*5*31
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*52,5

3.Cool down
A. Easy Assault bike for 5 – 10
B. Movement flow