Got my gymnastic rings installed in the garage today (along with a garage fan) but went to the gym for workout.
5 minute foam-roller
10 minute joint mobility
Warm-up set Deadlifts 10 reps @ 135#
5 minute full-body dynamic warm-up
1. Deadlifts
4 sets * 5 reps @ 275#
180s rest in between sets
Continuous Supersets
5 minutes alternating
2A: Bench Press
10, 8, 7, 5, 5 @ 135#
2B: Towel Grip/Elevated feet/Body Rows
10, 9, 7, 6, 5 @ BW
2 minute rest
3A: Palms facing Pull-downs
10 @ 140#, 9, 7, 6, 5,5, 3 @ 120#
3B: Tricep Push-downs
10 @ 90#, 8, 7, 6, 5, 5, 4 @ 80#
Core Superset:
4A:Med Ball Power Sit-ups to Ball-slam
3 sets * 10 reps @ 14# MB
4B: Med Ball Slams
3 sets * 10 reps @ 8# MB
Rotator cuff rehab
5 minute stretching
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