Warm Up
Jump Rope / Cardio
100 jumps • Rest 0s
Warm-Up Routine
Follow along • Rest 15s
Scapula Shrugs
10 reps • Rest 15s
Wrist False Grip Stretch
30s hold • Rest 15s
Wrist Backward Stretch
30s hold • Rest 15s
Round 1 • 5 Sets
Assisted Muscle-Ups
5 reps • Rest 15s
P-Bar L-Sit Hold
30s hold • Rest 180-240s
Round 2 • 3 Sets
Popping Ring Muscle-Ups
5 reps • Rest 15s
Hollow Body Pulses
45s hold • Rest 90-120s
Round 3 • 3 Sets
Scapula Retracted Pull-Ups
5-7 reps • Rest 15s
Hanging Toe-To-Bar
10 reps • Rest 180s
Round 4 • 3 Sets
Explosive Australian Pull-Ups
10 reps • Rest 15s
Weighted Hollow Lat Press (Rec. +8KG)
10 reps • Rest 180s