Rings B

Total Time: 

0:00- 10:00

Warm-up

Pull-aparts x 10 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Wrist conditioning routine 

T- presses DB 
35 lb x 8 each side x 2 sets 

11:00 - 

Inverted Tuck Row/superset with Pancake stretch @ 60s

BW x 5

BW x 5

BW x 5

BW x 5

Look at knees as driving butt to ceiling. Elbows in, pull them down. 

Inverted Tuck Roll Chin Up/Chest archer stretch

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Ring V-ups

BW x 7

BW x 5

BW x 6

Hands rotate palms towards face as pulling up. Hands neutral inverted, feet straight up. Tuck, roll forward as pulling up and turning hands inward, turn hands outward and slowly lower back to inversion. 

Chin up

BW x 5

BW x 5

BW x 5

Shoulders packed down and back. Don't arch back- crunch ribs towards hips. 

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

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