Complete 5 rounds:
Static Pull or Chin Up Hold at top - 30 seconds
Max Strict Pull or Chin Ups - 6, 6, 6, 5, 6
Hold Top of Ring Dip - 30 seconds
Max Ring Dips - 8, 8, 9, 8, 7
Handstand Hold - 30 seconds
Handstand Push-ups - 6, 6, 6, 6, 3 - these were more of 3 inch drop. I can't do these at all
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.
*The goal of this workout is to develop stability in these movements through the use of isometric holds
Set up the watch on 30 second intervals
Started isometric hold the instant the watch first beeped and kept it until it beeped again
Shook out arms while the watch was beeping (it beeps for 10 seconds)
Did the burn out on the exercise
Rested 1 minute between sets
Rested for two minutes after each round
When I do it again, I think 90 seconds between sets and three minutes between rounds will work best.
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