gym ring warm up 4 minutes

ring push ups 5 sets of 5 
ring fly 5 sets of  35

Top position hold with arm twist 5 sets 3  of 10 seconds
dips 5 sets of  3
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

15 minutes of prep work on front and reverse lever.

elliptical 30 minutes

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