A. Ring Dips
Beginners: Assisted support hold x 20 sec(remember that with a support hold, the hands must be turned outwards) x 5 sets; rest 1 min.

Intermediate: 1 negative x 5 sets; rest 1 min

Advanced: @ 32x1, 1-10 reps, x 5 sets; rest 2 min. The tempo is only for those who are very advanced with their ring dips.

B. 400 meter run
12 Overhead Squats 75/105 lbs
Rest 3 min
4 sets

Beginners: Do 200 meter run and reduce the weight on the Overhead Squats.

C. If there is time, practice Handstands or Front Levers.