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
30s hold • Rest 15s
Round 1 • 5 Sets
Explosive Pull-Ups
5 reps • Rest 15s
Hollow Body Hold
30s hold • Rest 90s
Round 2 • 3 Sets
Box Muscle-Ups
7 reps • Rest 15s
Scapula Pull-Ups
7 reps • Rest 90s
Round 3 • 3 Sets
Elevated Australian Pull-Ups
10 reps • Rest 15s
Muscle-Up Swing Technique
7 reps • Rest 90-120s
Round 4 • 3 Sets
Hollow Lat Pull Down
7 reps • Rest 15s
Hanging Leg Raises
10 reps • Rest 90s