Shoulder Warm-up · Ring Support Hold · Scapular Pull-Up · Pull-Up · Dip · Mantle Cu · Pull-Up · Dip · Pull-Up · Dip · Pull-Up · Dip · Shoulder Press · Biceps Curl · Triceps Extension · Shoulder Press · Biceps Curl · Triceps Extension · Shoulder Press · Biceps Curl · Triceps Extension

Scapular Shrug · Ring Support Hold · Wrist Flexibility Stretch · Shoulder Warm-up · Dip · High Pull-up · Dip · High Pull-up · Dip · High Pull-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Handstand Press Jumps · Negative Dragon Flag · Planche Lean · Handstand Press Jumps · Planche Lean · Negative Dragon Flag · Handstand Press Jumps · Negative Dragon Flag · Planche Lean

Squat · Hamstring Stretch (Supine) · Ring Ham Curls · Squat Jump · Ring Ham Curls · Squat Jump · Ring Ham Curls · Squat Jump · Sissy Squats · Nordic Curl (Negative) · Sissy Squats · Nordic Curl (Negative) · Sissy Squats · Nordic Curl (Negative) · Jump Lunges · Hamstring Slides · Jump Lunges · Hamstring Slides · Jump Lunges · Hamstring Slides · Frog Stand · Calf Raise (Donkey) · Frog Stand · Calf Raise (Donkey) · Frog Stand · Calf Raise (Donkey)

Rings Support Hold (Turned Out) · Tuck L-Sit · Scapular Shrug · Dip · Weighted Chin Ups · Dip · Weighted Chin Ups · Dip · Weighted Chin Ups · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight)