Thursday Rings Conditioning

1. Warm-Up

  1. Shoulder Combo on Foam Roller 1 set

  2. Shoulder Rotator Warm-Up 1 set

  3. Shoulder Rotator with RB 2 x 30 seconds

2. Thursday's Chest

  1. Chest Press 3 x 10 reps

  2. TRX Cable Push Up on EB with Open Arms 8-6-8 reps

  3. Split and Jerk 8-6-8 reps

3. Thursday's Legs

  1. Forward Lunges with Plate Twist 2 x 20 yards

  2. Overhead Barbell Squat 5 reps

  3. Single-Leg Overhead Barbell Squat 2 x 3 reps es

4. Acclimation for Rings and Dips

  1. Overhead Triceps Extensions 3 x 10 reps

  2. Iron Cross Acclimation Hold on EB 2 x 22 seconds

  3. Power Pulls 8-6-8 reps

5. Rings and Dips

  1. Straight-Body Ring Holds 3 x 16 seconds

  2. Exercise Ball Assisted Dips on Bench 2 x 16 reps

  3. Reverse Flyes 2 x 12 reps

  4. Muscle-Up Progression Dips to L-Sit 8-6-8 reps

  5. Gymnastics Rings Combo 2 x 1 reps

6. Shoulder Rotators

  1. Seated Sagittal Shoulder Rotators 16 reps es

  2. Seated Frontal Shoulder Rotators 16 reps es

7. Stabilization

  1. Shrugs 16 reps

  2. Stability Bridge 22 seconds

  3. Shoulder Foam Rolling 1 set

  4. Shoulder Stretches 1 set