Rests are over a minute between each 'exertion'. So between any two ring sets there are over two minutes rest (and a sprint in between as well):
Warm Up (5 mins)
Main (40 mins)
2a. Barefoot Sprinting (1x10, 1x10, 1x10, 1x10)
2b. 3xMU to L-Sits to Ring Routine (1, 1, 1)
3a. Scissor Splits/Cuts (3x1)
3b. 321 (7:3x8 A4, 7:3x8 B3, 7:3x8 F3)
4. Barefoot Kill Carry
Once again initial indifference/ambivalence and general lack of motivation was superseded by massive enthusiasm for this workout once I had completed the first of my sprints.
It was a cold night and as usual I was totally barefoot (rather than V-Foot). This seems to trigger something inside of me. It makes for incredible invigoration.
Scissor splits need some work. I have lost both strength and flexibility. The MUs were solid and I moved powerfully through the ring routine. Still got to work on those backlevers!
I returned home to half a roast chicken and some steamed savoy cabbage. Delicious.