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Move: Phase 4 →

Strength Work

Rest at least 60 seconds between sets. You can rest up to 2.5 minutes here without drawbacks except taking more time overall.

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Workout Breakdown

Warmup

1

Arm Swing (Dynamic)

1 set × 10min

2

Rings Support Hold (Turned Out)

1 set × 30s

3

Dead Bug

1 set × 30s

4

Hang (Arch)

1 set × 10 reps

Strength Work

Vertical Push/Pull

1

Dip (Parallel Bar)

1 set × 5-8 reps

2

L-Sit Pull-Up - Ring

1 set × 5-8 reps

3

Dip (Parallel Bar)

1 set × 5-8 reps

4

L-Sit Pull-Up - Ring

1 set × 5-8 reps

5

Dip (Parallel Bar)

1 set × 5-8 reps

6

L-Sit Pull-Up - Ring

1 set × 5-8 reps

Horizontal Push/Pull

1

Push-Up - Rings

1 set × 8-12 reps

2

Inverted Row

1 set × 8-12 reps

3

Push-Up - Rings

1 set × 8-12 reps

4

Inverted Row

1 set × 8-12 reps

5

Push-Up - Rings

1 set × 8-12 reps

6

Inverted Row

1 set × 8-12 reps

Auxillary

1

Db Curls

1 set × 3×8-12 reps