Rings Conditioning with Tuesday

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Shoulder Combo on Foam Roller
   Shoulder Press-Up with Circle 1 x 12 reps
   Shoulder Press-Up with Rotation 1 x 12 reps
   Chicken Wings 1 x 12 reps
   Open and Close at Stomach 1 x 12 reps
   Shoulder Press-Up 1 x 12 reps
   Shoulder Press-Up to Overhead Stretch 1 x 12 reps
   90 Degree Elbow Circles 1 x 12 reps
   Shoulder Snow Angels 1 x 12 reps
   Robot Range of Motion Exercise 1 x 12 reps
   Shoulder PNF on Foam Roller 1 x 12 reps es
   Reverse Shoulder PNF on Foam Roller 1 x 12 reps es
   Large Shoulder T-Circles 1 x 12 reps
   Small Shoulder T-Circles 1 x 12 reps
   Straight Elbow Circles 1 x 12 reps
   Prayers to Overhead Stretch 1 x 12 reps
   Prayers to Overhead Stretch to Snow Angel 1 x 12 reps
   Shoulder Rotator Stretch with Foam Roller 1 x 22 seconds es
Shoulder Rotator Warm-Up
   Standing Bent-Arm Shoulder Rotators with ABD 1 x 15 reps es
   Standing Shoulder PNFs with ABD 1 x 15 reps es
   Standing Bent-Arm Shoulder Rotators with ADD 1 x 15 reps es
   Standing Rhomboid Cable Pulls 1 x 15 reps
Shoulder Rotator with RB 2 x 30 seconds
Chest Press 3 x 10 reps
TRX Cable Push Up on EB with Open Arms 3 x 8-6-8 reps
Split and Jerk 3 x 8-6-8 reps
Forward Lunges with Plate Twist 2 x 20 yards
Overhead Barbell Squat 1 x 5 reps
Single-Leg Overhead Barbell Squat 2 x 3 reps es
Overhead Triceps Extensions 3 x 10 reps
Iron Cross Acclimation Hold on EB 2 x 22 seconds
Power Pulls 3 x 8-6-8 reps
Straight-Body Ring Holds 3 x 16 seconds
Exercise Ball Assisted Dips on Bench 2 x 16 reps
Reverse Flyes 2 x 12 reps
Muscle-Up Progression Dips to L-Sit 3 x 8-6-8 reps
Gymnastics Rings Combo
   Ring Hang 1 x 2 second
   Upside-Down Ring Hang 1 x 2 second
   Reverse L-Sit 1 x 2 second
   Upside-Down Ring Hang 1 x 2 second
   L-Sit 1 x 2 second
   Ring Hang 1 x 2 second
   Ring Pull-Up 1 x 1 rep
   Ring Decompression 1 x 1 rep
Seated Sagittal Shoulder Rotators 1 x 16 reps es
Seated Frontal Shoulder Rotators 1 x 16 reps es
Shrugs 1 x 16 reps
Stability Bridge 1 x 22 seconds
Shoulder Foam Rolling
   Lat Tendon Foam Rolling 1 x 30 seconds es
   Teres Minor Foam Rolling 1 x 30 seconds es
   Active Lat Foam Rolling 1 x 30 seconds es
   Rhomboid Foam Rolling 1 x 30 seconds es
   Pec Tendon Foam Rolling 1 x 30 seconds es
Shoulder Stretches
   Deltoid Stretch 1 x 30 seconds es
   Pectoralis Stretch 1 x 30 seconds
   Biceps and Pectoralis Stretch 1 x 30 seconds
   Levator Scapulae Stretch 1 x 30 seconds es