Upper Rings

Total time: 68:00 )

General warm ups 8:00

Band warm ups x 3 (pulls and dislocates x 10/5)

Wrist warm ups 

Crab walk, bridge swing, lounge chairs 

Scapula push-ups 

Wall Handstands 8:30-15:00

25s (=) 

25s (=) 

25s (+5s) 

Baby Muscle Up 16:00- 28:30

5r (=) 

5r (=)

5r (=)

5r (=)

5r (=) 

Focusing on using legs as little as possible. 

Tuck to Tuck Stand (parallettes) 30:00- 39:00

3r (=) 

3r (=)

3r (=)

3r (=)

3r (=) most sets kept arms at 45 and just lifted feet 

Good sets. Controlled. Hips mostly extended fully on every rep. Try to increase to 4. Get to 5 then work on extending legs all the way 

Bosu ball Push-up (Feet on ball) 40:00-48:00

8r (=) curling feet in between reps 

8r (=)

8r (=)

Inverted Pull-up 49:00-57:30

8r (=) 

8r (=)

8r (=)

8r (=) tough last rep. Just short of full contraction

8r (=)