In today's session, prepare yourself for an intense FULL BODY CALISTHENICS WORKOUT designed to challenge your limits and elevate your fitness game.

We're setting the clock for 18 minutes, with each exercise lasting a solid 45 seconds, followed by a brief 15-second recovery period, totalling 3 rounds.

For this workout, you'll need a set of gymnastics rings, a box or chair, and some floor space.

Here's what's on the agenda:

1. Ring L Dip
2. Ring Roll Outs
3. Box Squat Pike
4. Lift Off to Breast Stroke Combo
5. Shrimp Squat (45 seconds per side)

Before we dive into the intensity, let's ensure we're properly warmed up and familiarise ourselves with the exercises.

Recommended Warm-Up: https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-2

Please note: The Shrimp Squat will be performed for 45 seconds per side, extending the workout to 6 minutes per round.

If the Ring L Dip feels too challenging, feel free to modify with box dips or p-bar dips (if available).

LET'S GET TO IT!!