In this week's session, we’re stepping up the challenge with a dynamic workout using rings, a box (or sturdy chair), and just a bit of floor space!

This just-under 19-minute routine follows a 30-second work, 15-second rest format, cycling through five exercises for five rounds to build strength, control, and endurance.

Here’s what’s lined up:
1️⃣ Box Squat Pike 
2️⃣ Ring Pull Squat (with variations) 
3️⃣ Box Dips 
4️⃣ Ring Hang Tuck L-Sit (with progressions) 
5️⃣ Table to L-Sit Compression 

All you need is a box (or sturdy chair) and a set of gymnastics rings to get started!
Be sure to warm up properly to maximise performance and reduce injury risk.
Recommended warm-up: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/10-minute-dynamic-warm-up-routine

Let’s get strong—see you in the session! 🔥