# Full Body Rings

3x per week

## Dips and Chins

- 1 × 8-12 Dip - Rings
- 1 × 8-12 Chin-Up
- 1 × 8-12 Dip - Rings
- 1 × 8-12 Chin-Up
- 1 × 8-12 Dip - Rings
- 1 × 8-12 Chin-Up

## Push Ups and Rows

- 1 × 10-20 Push-Up - Rings
- 1 × 10-20 Archer Row - Rings
- 1 × 10-20 Push-Up - Rings
- 1 × 10-20 Archer Row - Rings
- 1 × 10-20 Push-Up - Rings
- 1 × 10-20 Archer Row - Rings

## Knee Raises

- 1 × 3-30 Leg Raise (Hanging, Straight)

## Pistols and Hammys

- 1 × 8-15 Pistol Squat
- 1 × 8-15 Hanging Leg Curls
- 1 × 8-15 Pistol Squat
- 1 × 8-15 Hanging Leg Curls
- 1 × 8-15 Pistol Squat
- 1 × 8-15 Hanging Leg Curls