Every minute on the minute for 5 min
- 2 Strict MU/ Negative MU/ MU on low rings
3 x Max set of strict false grip C2B (on the rings)
3 x Max set of ring dips (as deep as you can go)
2 rounds for quality
- 50 Hollow rock
- 50 Superman rock
Scale enough to keep the movements looking good through the entire workout.
Make a note of your achievements in 'Open Gym'