Warm Up
Jump Rope / Cardio
3 Minutes
Band Routine
1 rep
Good Morning w. Stick
10 reps
Passive Hang
30s
Scapula Pull Ups
7 reps • 2 sets
Wrist Routine
1 rep • Follow along
Round A
Commando Pull Ups / Assisted Commando Pull Ups
3 reps/side • Rest 30s
Ring Face Pulls
8 reps • Rest 2-3 min
Repeat 5 sets
Round B
Hollow Lat Presses
7reps/side • Rest 30s
Hanging Side Lean
4 reps/side • Rest 2 min
Repeat 4 sets
Round C
Australian Pull Ups
8 reps • Rest 30s
Half Toe To Bar
5-7 reps • Rest 1-2 min
Repeat 3 sets