Workout overview

1. Half muscle-ups
2A. Weighted pull-ups
2B. Paused straight bar dips
3A. Paused rows
3B. Tuck planche raises
4. Hollow body rocks
Equipment needed: pull-up bar, weight belt/vest

Warm-up

Exercise Reps
A. Wrist circles 10 reps (ea direction)
B. Elbow circles 10 reps (ea direction)
C. Shoulder circles 10 reps (ea direction)
D. Scap pull-ups 5-10 reps
E. Table top raises 5-10 reps
F. Band-assisted muscle-ups Accumulate 5 reps
Exercise A. Wrist circles B. Elbow circles C. Shoulder circles D. Scap pull-ups E. Table top raises F. Band-assisted muscle-ups
Reps 10 reps (ea direction) 10 reps (ea direction) 10 reps (ea direction) 5-10 reps 5-10 reps Accumulate 5 reps

1. Half muscle-ups
Perform 2 sets of 3-5 reps with 3 min rest

2A. Weighted pull-ups
2B. Paused straight bar dips

2. Perform this superset for 2 sets with 3 min rest

Exercise Reps
2A. Weighted pull-ups 6 reps
2B. Paused straight bar dips 8 reps
Exercise 2A. Weighted pull-ups 2B. Paused straight bar dips
Reps 6 reps 8 reps
2A. Weighted pull-ups
2B. Paused straight bar dips
3A. Paused rows
3B. Tuck planche raises

3. Perform this superset for 2 sets with 3 min rest

Exercise Reps
3A. Paused rows 8 reps
3B. Tuck planche raises 6 reps
Exercise 3A. Paused rows 3B. Tuck planche raises
Reps 8 reps 6 reps
3A. Paused rows
3B. Tuck planche raises

4. Hollow body rocks
Perform 2 sets of 30 reps with 2 min rest

A. Bent arm shoulder extension
B. Loaded overhead stretch
C. Straddle stretch

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Bent arm shoulder extension 30 secs
B. Loaded overhead stretch 30 secs
C. Straddle stretch 30 secs ea
Exercise A. Bent arm shoulder extension B. Loaded overhead stretch C. Straddle stretch
Duration 30 secs 30 secs 30 secs ea
A. Bent arm shoulder extension
B. Loaded overhead stretch
C. Straddle stretch