Squat (Sky Reach)

1 set × 10 reps

Hang (Arch)

1 set × 10 reps

Ring Face Pulls

1 set × 3×8 reps

Squat

1 set × 2×10 reps

Rings Support Hold (Turned Out)

1 set × 50s

Squat

1 set × 10 reps

One Arm Active Hang

1 set × 5s

Active Side Plank >90 Degrees

1 set × 30s

One Arm Active Hang

1 set × 5s

Active Side Plank >90 Degrees

1 set × 30s

One Arm Active Hang

1 set × 5s

Active Side Plank >90 Degrees

1 set × 30s

Feet Off Ground

1 set × 10s

Angle Flag

1 set × 5s

Dragon Flag

1 set × 5 reps

Feet Off Ground

1 set × 10s

Angle Flag

1 set × 5s

Dragon Flag

1 set × 5 reps

Feet Off Ground

1 set × 10s

Angle Flag

1 set × 5s

Dragon Flag

1 set × 5 reps

Human Flag

1 set × 5s