30-20-10 reps of:
Russian KB Swing
DB Lunging Thruster (oh, how these suck)
10 Dead Hang Pullups
20 Ring Pushups (feet elevated)
30 Wall Ball Shots (14#)
40 GHD Situps
50 Double Unders
40 GHD Back Extensions
30 D-Ball Slams (20#)
20 Ring Dips
10 Straight Leg Lifts
Attempt at Bulgarian Ring Dips! (sorry I can't figure out how to edit videos yet, and yes I know, Jay Chou's "An1 Jing4" isn't exactly workout music)
These dips are different from what most people know as the standard ring dips, in the sense that the ring straps should not come into contact with the upper arms (i.e. don't stabilize yourself by using the ring straps as support).
To perform a Bulgarian dip, begin by assuming a standard support position on the rings. As a reminder, a correct support position will have the chest elevated, the back flat (no hunching!), the elbows locked and the rings turned outward slightly. From this position, start the descent by allowing the rings to begin turning inward to a parallel position while simultaneously pressing the rings outward. Continue the descent until a pair of 90 degree angles have been achieved; a 90 degree bend in the elbows and a 90 degree angle between the upper arms and the torso. When you have reached the correct depth of descent; in addition to the pair of 90 degree angles hopefully attained, the upper arms will also be parallel with the floor.
"Try again. Fail again. Fail better."
- Samuel Beckett