10 Strict Pull-Ups
5 Strict Muscle-Ups
10 Pistol Squats (5 each leg)
:30 L-Sit Hold (rings or parallettes)
10 Handstand Push-Ups
:20 Ring Support Hold
Rest 2 minutes between rounds. Focus on control and full range of motion throughout. Scale Muscle-Ups to 8 Ring Dips + 8 Ring Rows if needed.
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This one is not about speed, it is about owning every rep with precision and composure. Phantom Control will expose every weakness in your gymnastics game and demand that you meet it head on. Four rounds of pure body control, no barbell required.