Workout overview

1A. Chin-up negatives
1B. Dip negatives
2A. Band-assisted pull-ups
2B. Band-assisted dips
3A. Pike walks
3B. Tuck sit raises
Equipment needed: pull-up bar, dip bars, bands

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Wrist push-ups 10 ea side
1A. Chin-up negatives
1B. Dip negatives

1A. Perform this superset for 2 sets with 3 min rest

Exercise Reps
1A. Chin-up negatives 1-3 reps
1B. Dip negatives 1-3 reps
Exercise 1A. Chin-up negatives 1B. Dip negatives
Reps 1-3 reps 1-3 reps
1A. Chin-up negatives
1B. Dip negatives
2A. Band-assisted pull-ups
2B. Band-assisted dips

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

Exercise Reps
2A. Band-assisted pull-ups 6 reps
2B. Band-assisted dips 10 reps
Exercise 2A. Band-assisted pull-ups 2B. Band-assisted dips
Reps 6 reps 10 reps
2A. Band-assisted pull-ups
2B. Band-assisted dips
3A. Pike walks
3B. Tuck sit raises

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

Exercise Reps
3A. Pike walks 3 reps
3B. Tuck sit raises 6 reps
Exercise 3A. Pike walks 3B. Tuck sit raises
Reps 3 reps 6 reps
3A. Pike walks
3B. Tuck sit raises
A. Seated spinal rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down 
Perform 1 round

Exercise Duration
A. Seated spinal rotation stretch 60 secs ea
B. Shoulder flexion stretch 60 secs
C. Shoulder extension stretch 60 secs
Exercise A. Seated spinal rotation stretch B. Shoulder flexion stretch C. Shoulder extension stretch
Duration 60 secs ea 60 secs 60 secs
A. Seated spinal rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch