– 10 s at the bottom of the dip ring hold
-10 pass throughs
-10 s at the bottom of the dip ring hold
-10 L-grip pass throughs
-10 s at the bottom of the dip ring hold
– 10 one arm hangs.
Ring Muscle up transition work
work in sets of 2-5 and rest as needed
combine choices from the following
-muscle up negative
and
-russian dips on jerk boxes
Ring swings
3 sets of 5-10 reps.
Partner-spotted strict hanging L-raise
Five sets of 10