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RR Mod

By @JamesWake

Warm up

Core
Hollow Hold
30 s
Dead Bugs
8 reps
20 Wipers
15-20 reps
Shoulders
Shoulder Stretchs
1 mins
Bar Raise
10 reps
Scapular Pulls
8 reps

Strength

Pair 1
Pull Up
7-10 reps

Rest 90 seconds

Weighted Squat
6-10 reps

Rest 90 seconds

Pull Up
7-10 reps

Rest 90 seconds

Weighted Squat
6-10 reps

Rest 90 seconds

Pull Up
7-10 reps

Rest 90 seconds

Weighted Squat
6-10 reps

Rest 90 seconds

Pair 2
Ring Dips
4-10 reps

Rest 90 seconds

Single Legged Deadlift
6-10 reps

Rest 90 seconds

Ring Dips
4-10 reps

Rest 90 seconds

Single Legged Deadlift
6-10 reps

Rest 90 seconds

Ring Dips
4-10 reps

Rest 90 seconds

Single Legged Deadlift
6-10 reps

Rest 90 seconds

Pair 3
Horizontal Row
8-10 reps

Rest 90 seconds

Rings Push Ups
8-10 reps
Calf Raises
8-10 reps

Rest 90 seconds

Horizontal Row
8-10 reps

Rest 90 seconds

Rings Push Ups
8-10 reps
Calf Raises
8-10 reps

Rest 90 seconds

Horizontal Row
8-10 reps

Rest 90 seconds

Rings Push Ups
8-10 reps
Calf Raises
8-10 reps

Rest 90 seconds

Pair 4
Bicep Curls
6-10 reps

Rest 60 seconds

Straight Hanging Leg Raises
6-10 reps

Rest 60 seconds

Bicep Curls
6-10 reps

Rest 60 seconds

Straight Hanging Leg Raises
6-10 reps

Rest 60 seconds

Bicep Curls
6-10 reps

Rest 60 seconds

Straight Hanging Leg Raises
6-10 reps

Rest 60 seconds

Core

Ring Ab Rollouts
4-10 reps

Rest 45 seconds

Copenhagen Plank
4-8 reps

Rest 45 seconds

Reverse Hyperextension
6-10 reps

Rest 45 seconds

Ring Ab Rollouts
4-10 reps

Rest 45 seconds

Copenhagen Plank
4-8 reps

Rest 45 seconds

Reverse Hyperextension
6-10 reps

Rest 45 seconds

Ring Ab Rollouts
4-10 reps

Rest 45 seconds

Copenhagen Plank
4-8 reps

Rest 45 seconds

Reverse Hyperextension
6-10 reps

Rest 45 seconds