Training

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00:00

Exercise 1 of 10

Rings Cross/Skill + Gymnastics 11:10 (75min)

7 exercises

1 Assisted Cross Holds 3×10–15s

2 Cross Pull-Outs 2×2–3

3 Banded Cross Push-Outs 2×2–3

4 Cross Eccentrics 2–3×2–3 reps @ 3–5s

5 Front Lever Back-Off 2–3×8–12s

6 Straight-Arm Pulldown Isometric (optional) 3×20–30s

7 Back Lever Maintenance 2×8–12s (straddle) or 3×3–5s (full micro)

REST

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