A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 - Ring Muscle-Up Progressions OR Ring Support Holds (both top and bottom)
Movement 2 - L-Sit Hold Progressions
Movement 3 - Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups or Seated Press
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring/Stationary Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold
