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My Custom RR

First Pair
Pull Up
10 reps

Rest 90 seconds

Step-up
10 reps

Rest 90 seconds

Pull Up
10 reps

Rest 90 seconds

Step-up
10 reps

Rest 90 seconds

Pull Up
10 reps

Rest 90 seconds

Step-up
15 reps

Rest 90 seconds

Second Pair
Ring Dips
10 reps

Rest 90 seconds

Hamstring Sliders
12 reps

Rest 90 seconds

Ring Dips
10 reps

Rest 90 seconds

Hamstring Sliders
12 reps

Rest 90 seconds

Ring Dips
10 reps

Rest 90 seconds

Hamstring Sliders
12-20 reps

Rest 90 seconds

Third Pair
Ring Rows
10 reps

Rest 90 seconds

Ring Push Ups
10 reps

Rest 90 seconds

Ring Rows
10 reps

Rest 90 seconds

Ring Push Ups
10 reps

Rest 90 seconds

Ring Rows
15 reps

Rest 90 seconds

Ring Push Ups
14 reps

Rest 90 seconds

Core Triplet
Straight Hanging Leg Raises
8 reps

Rest 90 seconds

Banded Pallof Press
15 reps
Reverse Hyperextension
10 reps

Rest 90 seconds

Straight Hanging Leg Raises
8 reps

Rest 90 seconds

Banded Pallof Press
15 reps
Reverse Hyperextension
10 reps

Rest 90 seconds

Straight Hanging Leg Raises
8 reps

Rest 90 seconds

Banded Pallof Press
15 reps
Reverse Hyperextension
15 reps

Rest 90 seconds

Extras
Wall Shin Raises
25 reps
Calf Raises
15 reps
Nordic Curls
10 reps

Rest 90 seconds

Wall Shin Raises
25 reps
Calf Raises
15 reps
Nordic Curls
10 reps

Rest 90 seconds

Wall Shin Raises
25 reps
Calf Raises
15 reps
Nordic Curls
10 reps

Rest 90 seconds

Skill Work
Frog Stance
15 s

Rest 90 seconds

Frog Stance
15 s

Rest 90 seconds

Frog Stance
15 s

Rest 90 seconds

Frog Stance
15 s

Rest 90 seconds

Frog Stance
15 s

Rest 90 seconds

False Grip Practice
10 reps

Rest 90 seconds

False Grip Practice
10 reps

Rest 90 seconds

False Grip Practice
10 reps

Rest 90 seconds

False Grip Practice
10 reps

Rest 90 seconds

False Grip Practice
10 reps