Warm Up
Jump Rope / Cardio
3-5 Minutes • Rest 0s
Warm-Up Routine
Follow along • Rest 15s
Wrist Backside Stretch
30s hold/side • Rest 0s
Wrist Knuckle Stretch
30s hold • Rest 0s
Wrist False Grip Stretch
30s hold • Rest 15s
Round 1 • 3 Sets
Assisted Bar Muscle-Ups
5 reps • Rest 15s
Hollow Body Pulses
10 reps • Rest 90-120s
Round 2 • 3 Sets
Box Assisted Ring Muscle-Ups
5 reps • Rest 15s
Hanging Toe-To-Bar
7 reps • Rest 90-120s
Round 3 • 3 Sets
Explosive Pull-Ups
5-7 reps • Rest 15s
Swing Lat Press
7 reps • Rest 90-120s
Round 4 • 3 Sets
Assisted Ring Muscle-Up Transition
7 reps • Rest 15s
Explosive Australian Pull-Ups
10 reps • Rest 90-120s