Wow, I'm psyched for the help...and that's a big help...I was trying to go to failure and it wiped me for a few minutes. I do the same on paralletes so now I will change all around...my balance needs help.
Today I worked out with my son (12 yo) to help him (and me) with hockey off season training.
warmed-up with agility ladder races.
We did 2 rounds (2 minutes rest between each round) of: 30 second intervals (no rest between exercises) of the following:
pull-up (him ring reverse row)
sit-up exchanging 8# mb at top (2 in a row = 1 minute)
ring dip (him seated dip)
jumping split squat
Then shuttle sprints in garage (each up and back lap is ~ 15 yds, 15 sec rest between):
Then he did 45 second sprints on rower x 2 and I did snatch balance x 2 x 5 reps.