Calisthenics Program: http://calisthenics.pw

CAP Power Rack: http://amzn.to/2oPhyUk
Rings: http://amzn.to/2nuLTrf

Here’s some footage from my ring workout.

Top position holds for 3 to 5 seconds.

Assisted Dips 8 to 12 reps

Ring push ups 8 to 12 reps

Ring mountain climbers 8 to 12 reps each leg.

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