gym ring warm up 4 minutes
all movements have a 3 to 5 second hold at the top and then a very slow return to start.
ring push ups 5 sets of 5

Top position hold 3 sets of 5 seconds
dips 5 sets of  2
reverse row sit back 5 sets of 5 reps
top position tuck alternating with leg lift 5 sets of 5 reps
chin up/pull up  5 sets of 3 pull up chin up combos

I am very happy with the results. Useful fluid power in a minimal amount of time

elliptical 30 minutes

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