5m cross trainer
3 x abz supersets:
20 x side-to-side with 12kg KB (10 each side)
10 x Swiss ball pike (some w/ roll-out)
10 x 12kg myotatic crunches
5 sets of 5 x:
Jumping MU -> 5 x straight bar dips -> slow negative back down
On the rings:
3 x 5 x skin the cat
The best ones I’ve ever done – woohoo! Managed to rep the whole five and also keep my legs straight. Awesome.
3 sets of 5 x assisted ring muscle ups (legs out in front)
These are hard but starting to feel the “biting point” where I want to start engaging my muscles. Hurt my hands a lot though.
3 x BL hold
3 x FL hold
FL tuck getting a bit better. Lats working more.
5 x explosive neutral grip pulls
5 x low ring push ups
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