Taken from CFVacavillenorth.com 1/11/12
Skill: One Arm Ring Extensions (alternate arms).
Start in the bottom of your ring Push up or scale it on your knees. One Arm extends to a momentary hold. Work above the head and out to the side, one arm only at a time. Keep your midline contracted and squeeze your lat on the support arm. Maintain Hollow position and do not allow your lower back to sag.