1. muscle-ups - 5x3-5
-use the appropriate progression that suits your ability
2. front lever - 3-5x5 seconds
-use appropriate progression
-tuck, flat tuck, one leg, straddle, half lay, full
3. back lever - 3-5x5 seconds
- use progression
4a. ring rows - 3x15
4b. ring push ups - 3x15
4c. pull up hold - 3x15 seconds
5. L-sit - 5x5-10 seconds
-use the appropriate progression that suits your ability
2. front lever - 3-5x5 seconds
-use appropriate progression
-tuck, flat tuck, one leg, straddle, half lay, full
3. back lever - 3-5x5 seconds
- use progression
4a. ring rows - 3x15
4b. ring push ups - 3x15
4c. pull up hold - 3x15 seconds
5. L-sit - 5x5-10 seconds