Workout overview
| 1. Band-assisted muscle-up |
| 2A. Paused straight bar dips |
| 2B. Paused pull-ups |
| 3. Hollow body rocks |
| 4. Push-ups |
Equipment needed: pull-up bar
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. Assisted pull-ups | 5-10 reps |
| E. Scap pull-ups | 5-10 reps |
| F. Bent-arm shoulder extension stretch | 30 secs |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Assisted pull-ups | E. Scap pull-ups | F. Bent-arm shoulder extension stretch |
|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5-10 reps | 5-10 reps | 30 secs |
1. Band-assisted muscle-up
Perform 4 sets of 1-3 reps with 2 min rest
2. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 2A. Paused straight bar dips | 8 reps |
| 2B. Paused pull-ups | 6 reps |
| Exercise | 2A. Paused straight bar dips | 2B. Paused pull-ups |
|---|---|---|
| Reps | 8 reps | 6 reps |
4. Hollow body rocks
Perform 2 sets of 20 reps with 2 min rest
5. Push-ups
Perform 1 set for AMRAP
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Lying thoracic stretch | 30 secs |
| B. Shoulder flexion | 30 secs |
| C. Bent-arm shoulder extension stretch | 30 secs ea |
| Exercise | A. Lying thoracic stretch | B. Shoulder flexion | C. Bent-arm shoulder extension stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
