A. toe nail spot progression 10×1 as slowly as possible
B. 10x max effort transitions (with or without feet) set continues as long as elbows stay tight
A. Gymnastic Swing, momentum only for 4 sets, pull to hip for 4 sets. No turnover attempts!
B. 4×8 ring push ups (with turnout)
C. 4×5 false grip negative pull ups on rings
D. 4×2 weighted ring dip AHAP
A. Practice low ring muscle ups. 10x ME. If you don’t need toes, don’t use them B. 5-4-3-2-2-2 Ring Pull Up
C. 5-5-4-3-2-2 Ring Dip