Warm Up
Jump Rope / Cardio
3-5 min • Rest 0s
Warm-Up Routine
Follow along • Rest 15s
Wrist Backside Stretch
30s hold/side • Rest 0s
Wrist Knuckle Stretch
5 reps 6 sec hold • Rest 0s
Wrist False Grip Stretch
30s hold • Rest 15s
False Grip Technqiue
3 reps • Rest 15s
Round 1 • 3 Sets
Straight Bar Dips
7 reps • Rest 15s
Hanging Leg Raises
10 reps • Rest 90-120s
Round 2 • 3 Sets
Assisted Ring Muscle-Ups
7 reps • Rest 15s
Hanging Hollow Body
30s hold • Rest 90-120s
Round 3 • 3 Sets
Explosive Push-Ups
7 reps • Rest 90s
Muscle-Up Swing Technique
7 reps • Rest 90-120s
Round 4 • 3 Sets
Triceps Presses
12 reps • Rest 15s
Hollow To Gymnastic Tuck
30s hold • Rest 90s