A. 4 sets P1: 2-3 False Grip Ring Pull-Ups into Dip Positions P2: 90s juggling with one hand


B. 4 sets P1: 20s Mid Ring Dip hold +Max Dips + 10 s Full Ring Dip hold P2: 10 Scapulla Pull-ups + Hanging Hollow Arch


C. 3 Sets P1:10-12 Rotational Ring Rows P2: 20-30 Hanging L-Tuck/sit


D. 10-8-6-4-2 Hollow Rocks V-Ups Halos with Plate KB Wood Chops



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