- Session 1: Every minute for five minutes, complete five hanging leg raises on rings at the top of a pull-up (false grip, chest to rings).
- Session 2: Using a band between the rings, every minute for five minutes, complete three ‘quads to band. Begin with chest to rings and ensure elbows don’t extend past 90 degrees when the quads touch the band.
- Session 3: In five minutes, accumulate ten backwards roll to support on rings using a band between the rings (false grip). Reduce the band size and tension to increase difficulty.
- Session 4: In five minutes, accumulate ten backwards roll to support using the Ring Thing.
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