Rings + Swedish bar Power

Time: 30 Minutes

Equipment: gymnastic rings, Swedish or stall bars ( can use pull up bar and bench)

The Sequence

Warmup

1. Anchored resistance band face pull in lunge position

2. Straight leg marches with a toe reach Frankenstein walks

Block 1 (2x)

1. Horizontal ring rows (6x)

2. Assisted Pistol squat side a (6x)

3. Assisted Pistol squat side b (6x)

Block 2 (2x)

1. Ring pull ups (6x)

2. Hanging leg raises (12x)

Block 3 (2x) Isometric holds

1. Reverse crunches

2. Copenhagen plank side a

3. Copenhagen plank side b

Block 4 (2x)

1. Reverse crunch (6x)

2. L-handstand wall hold